Wednesday July 21, 2010

Group Warm-up:

• 5 mins Rolling out

2 Rounds:

• 10-15 Ring Dips or Push-ups
• 10-15 Split Squats/side [32x0]
• 15 Band Pull Aparts
• 10-20 Box Jumps

Movement Prep:

Heel to Butt Test

*If ya fail – Wall Quad Stretch
*If ya pass – Ankle Mobility Wall Drill10/side

Gymnastics:
Alternate between the two exercises 4-5 times.
A1. Static hold 5-15sec: Hollow Body Rocks – L-sit on straight bars – L-sit on rings
A2. Hand Balancing 5-15sec: Tri-pod/Frog-stand – Hand Stands against wall – Free Standing handstands

Metcon:

5 Rounds for Max Reps of:

• 40 seconds of Double-Unders
• Rest 20secs
• 40 seconds of Wall Ball
• Rest 20 seconds