Thursday, October 6, 2011

A. Handbalancing

Beginners: 30 sec chest to wall handstand x 4 sets; rest 1 min.

When you are finished, practice your kick-ups.

Intermediate: 5-10 heel taps and hold x 2 sets; rest 1 min.

5-10 toe taps and hold x 2 sets; rest 1 min.

Practice kick ups against wall, trying to find sweet spot.

Advanced: 5-10 heel taps and hold (middle of the floor) x 2 sets; rest 1 min.

5-10 toe taps and hold (middle of the floor) x 2 sets; rest 1 min.

Advanced: practice kicking up in middle of floor with or without a partner.

B. Back Squats

Beginners: @ 22x2, 5, 5, 5; rest 2 min.

Intermediate: 3, 3, 3, 3; rest 2 min.

Advanced: work up to your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.

C. 400 meter run

rest 2 min.

D. 6 minute Cindy

5 pull-ups

10 push-ups

15 air squats