Thursday, November 14, 2013

WARM UP
role and shublule
Setting up the Orchesta
A1. band figure eights x 10
A2. Y and L x 7
A3. weighted cuban rotations on the floor x 10  

A.  Shoulder Taps x 16
     Toes to Bar x 12
     Box Jumps x 5 20/24"
     Mountain Climbers x 20
    Rest 5 minutes
    5 sets


Each round should be fast, with no rest. 

Beginners: shoulder taps or 20 sec chest to wall hold
                   Skin the cat on stall bars x 5
                   Box Jumps or step ups
                   Mountain climbers - maybe reduce the reps.
                    Rest 60 sec between movements
                   Rest 3 minutes.
                   3 sets