Friday, 21 June 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
2) Frog Stand x 10 seconds
• 3 sets:
3) Pistols x 5 (each leg) **All three Pistols videos are different **
4) Hip Extensions x 10

BEGINNER GYMNASTICS
15 minutes practicing the Pistol and/or Pistol Progressions

INTERMEDIATE GYMNASTICS
3 rounds for quality, not for time:
10 Alternating Pistols (each leg; 20 total)
25 Double Unders

CONDITIONING
5 rounds, EACH for time:
15 Thrusters, 80/55#
9 Box Jumps, 24/20
Rest 2 minutes between rounds.

• Post time for each round to comments.