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WEDNESDAY 170412

Warm-up:

Individual…

Row 2 Minutes

Crossover Symmetry

15 Dislocates

Group…

200m Jog

10 Hollow to Arch rolls

Rope Climb review

 

Strength and Skill:

Every 3 minutes, for 9 minutes (3 sets), rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 4 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 – Tuck Rock to Tuck Sit x 15 reps

 

Performance and Fitness:

Three sets, for max reps/calories of:

3 Minutes of Rowing/Biking (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups

Rest 2 minutes

 

Mobility:

LAX to Shoulders/Pecs

Mash Lats on Roller

Roll Posterior

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