Sunday, February 19, 2012

A. bodyline drills: 30 sec on stomach and 30 sec on back x 3 sets

Follow this with 60 sec of wall walks x 3 sets; rest 2 min.

4 Rounds:

B1. Pulling

Beginner: 1-5 concentric chin-ups/pull-ups @ 30x1

Advanced: 1 arm chin-ups, 2-3 reps

rest 60 sec.

B2. Pushing

Beginners: 2-7 push-ups @ 31x1

Intermediate: 2-10 ring push-ups @ 31x1

Advanced: 2-7 pseudo planche ring push-ups

rest 60 sec.

B3. Twisting

Beginners: 5 wall bridges each way

Advanced: rotations into low bridge, 3 each way

rest 2 min.