WARM-UP
3 ROUNDS
:30 JUMPING JACKS
:30 RUNNING IN PLACE
:30 AIR SQUATS
THEN..
INTO:
3 SETS ON EACH SIDE OF
3 TURKISH GET UP SIT-UPS + 1 TURKISH GET UP
BODY WEIGHT SKILLS:
3 SETS
:30 HANDSTAND HOLD OR PIKE HOLD
:30 REVERSE HANDSTAND HOLD
6 RDL’S BOTH (RIGHT/LEFT LEG)
CONDITIONING:
10 MIN ASCENDING LADDER 1 MINUTE REST 10 MIN DESCENDING LADDER -EVERY THIRD MINUTE INCREASE REPS BY 1
(MIN 1 ALL REPS ARE DONE ON RIGHT SIDE MINUTE 2 ALL REPS ARE DONE ON LEFT SIDE)
3 SINGLE ARM Thrusters (single DB)
3 Single Arm Alternating DB Power Snatches
3 SQUAT THRUSTS
*add 1 rep every 3 minutes
Mobility:
Coaches choice