Thursday, December 8th, 2011

A. Handbalancing

Beginners: 2 sets of chest to wall handstand holds x 30 sec; rest 1 min.

1 kick-up plus 15 sec hold with a spotter x 5 sets; rest 1 min.

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

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

Advanced: 1o heel taps and hold; rest 1 min.

10 toe taps and hold; rest 1 min.

15 handbalancing attempts

B. Front Squats

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

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

Advanced: Max -15 to 25 lbs, 2 reps x 3 sets; rest 2 min.

B. Pull-Ups x 12

Double unders x 30

2 rounds

rest 3 min

3 sets