Warm-up:
Individual…
Foam Roll Quads and Lats
Bike or Row for 2 minutes
Crossover Symmetry
Group…
200m Jog
15 Dislocates
5 Inch Worm Pushups
Spiderman Position holds for 1 minute each side working into the hips
5 Burpee Pull Ups
10 Push ups
10 Scorpions
Review the Skill movements with skill suggestions….
Strength and Skill:
Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations working for 1 minute or the 2 minutes:
Station 1 – Double Under Practice
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring or Bar Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up.
IF you are not there yet then, Tuck Rock to Tuck Sit x 15 reps
Fitness:
Three rounds for time of:
600 Meter Run
15 Strict Handstand Push-Ups or L-Seated DB Presses
15 Dumbbell Thrusters
Performance:
Three rounds for time of:
600 Meter Run
15 Strict Handstand Push-Ups
15 Thrusters (95/65 lbs)
Time cap of 18 Minutes.
Mobility:
LAX to Shoulders and Plantar Fascia
Roll Posterior
Mash Quads
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