WARM UP
Forward rolls, less advanced should do side rolls in tuck position. x 5 reps
forward roll to candlestick or skip this progression and go right into handstand to forward roll.
backward rolls x 5 reps (first progression is just to get comfortable with legs behind you and hands supporting your weight.
backward roll to push up position with arms locked out.
A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and advanced: 30x1 x 3 reps x 4 sets
A2. HSPU
Unless you are to the floor for 3 reps, do downward dog hspu. More advanced with this variation should be aiming to lift their toes off the floor at the bottom. Top of the head is the target.
5 reps x 3 sets
B. Sled push x 25 meters
Rest 3 minutes
4 sets
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