Warm-up:
Individual….
Row 500M
Crossover Symmetry
10 Hollow Rocks
Group…
15 Dislocates
10 Good Mornings
10 Yoga Push ups
Review the Skill work and use it as an active warm up…
Strength and Skill:
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps OR on a Box
Interval 2 – Wall Climb x 4 reps OR 40 Sec handstand hold on the wall
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps OR Scaled Pull ups
Interval 4 – Ring Dips (with or without scaling option) x 12 reps OR Full support hold on Rings
Fitness:
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
L-Seated Dumbbell Press x Max Reps
Rest 3 minutes between sets.
Performance:
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
Mobility:
Banded Lat Stretch and Shoulders
Roll Posterior
Banded Hamstrings
Leave a Reply