A. Equilibre for 15 minutes
Begin with joint prep for the wrists and elbows and shoulders.
Work on your weakness, for some of you that is handwalking and for others it is handbalancing.
Regardless, everyone begin with the following:
Advanced:
60 sec chest to wall bodyline. Your line should be so perfect that you
are actually fighting to keep your toes on the wall. x 1 set
Intermediate: 45 sec x 2 sets.
Beginner: 30 sec x 3 sets
rest 60 sec between sets.
B. Every 3 minutes x 5 sets:
thrusters x 5 95/135 lbs
strict chest to bar pull ups x 3/5
Burpees x 10
C. DB external rotation flies x 5 reps @ 4020 x 5 sets; rest 100 sec.
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