Sunday, September 23, 2012

Grab the bars and plates and head outside!

A1. Clean High Pulls
5 clean high pulls  x 5 sets; rest 60 sec. Go up in weight with each set.



A2. Handbalancing
Beginners: kick up into handstand with spot and hold for 5 sec x 2 reps x 5 sets; rest 60 sec.

Intermediate: 10 heel taps and ten toe taps x 1 set x 5 sets; rest 60 sec.

A3. Crab Walk
Advanced - Post Berlin Style x 5 reps each direction; x 5 sets
Intermediate - Post Berlin Style x 5 reps each direction x 5 set; rest 60 sec.
Beginner- pre Berlin x 20 steps x 5 sets; rest 60 sec.



B. For TIme:
400 meter run
5 step behinds (each direction) into low bridge rotations
rest 2 min
repeat

Beginners - do low bridge rotations on wall x 5 each direction, then do 5 step behinds each direction.
Intermediate - do them on an angled box x 5 each direction, then do 5 step behinds each direction.