A. Pull-up work
advanced: do 5 static pull-ups and then 3 sets of 3 one arm chin-ups.
Intermediate: Do max static pull ups 3 x
beginner- static pull-ups, working up to 30 seconds. If you have a 30 sec negative move onto weighted negatives.
B. 200 meter sandbag run (pick a weight: 25 lbs, 40 lbs, 55 lbs, 75 lbs)
max knee to elbows
You have 150 sec to complete the sandbag run and then do as many knee to elbows as you can in the remaining time. Your score is based on the number of knee to elbows that you do.
Rest 3 minutes (work on handstands) Ask your coach for various progressions.
4 Rounds
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