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THURSDAY 190627

Warm-up:

Individual…

Row or Bike
Crossover Symmetry

Group….

Run 200m
12 Swinging Bear Hugs
10 Scorpions
Cobra Pose
Downward Dog

Review Skill pieces….

Strength and Skill:

Every 2 minutes, for 12 minutes (2 sets), rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 3 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Ring/Bar Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up. OR Tuck Rock to Tuck Sit x 15 reps

 

Fitness:

For time:
1000 Meter Row
25 Strict Handstand Push-Ups or L-Seated DB Presses
25 Strict Pull-Ups

Performance:

For time:
1000 Meter Row
30 Strict Handstand Push-Ups
50 Pull-Ups

Time cap of 14 minutes.

Mobility:

Mash Lats
Roll Posterior
LAX to Pecs/Traps/Shoulders

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