MONDAY, OCTOBER 17, 2011

A. HANDBALANCING

BEGINNERS: 30 SEC CHEST TO WALL X 3 SETS; REST 1 MIN.

THEN, PRACTICE KICK-UPS, AT LEAST 15 ATTEMPTS

INTERMEDIATE: 10 HEEL TAPS AND BALANCE ON LAST REP X 2 SETS; REST 1 MIN

10 TOE TAPS AND BALANCE ON LAST REP X 2 SETS; REST 1 MIN

ADVANCED: 10 HEEL TAPS AND BALANCE IN MIDDLE OF FLOOR; REST 1 MIN

10 TOE TAPS AND BALANCE IN MIDDLE OF FLOOR; REST 1 MIN

ACCUMULATE 30 SEC OF HANDBALANCING

B1. ARMS ONLY ROPE CLIMB X 2-3 REPS

REST 60 SEC

B2. FRONT LEVER 10 SEC HOLD

REST 30 SEC

B3. BOX JUMPS AFAP IN 20 SEC.

5 SETS

B1. INTERMEDIATE: ROPE PULL-UPS, 1-5 REPS OR 1-5 CHIN-UPS

B1. BEGINNER: 1 CONCENTRIC (WITH SPOTTER) OR 5 RING ROWS