Warm-up:
Individual…
Row or Bike
Crossover Symmetry
Group….
500m row
3 wall walks
10 donkey kicks
10 hollow rocks + 10 v-ups
5 strict pullups
Strength and Skill:
Every 2 minutes, for 12 minutes (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
OR
Supine Ring Rows x 10-12 reps @ 2 sec descend
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
OR
Nose-to-Wall Handstand Hold x 60 seconds
Fitness:
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds
Performance:
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds
Mobility:
LAX to plantar fascia
Roll Posterior
Banded Shoulders
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