Friday, 16 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 800m Run
• 4 sets:
1) Frog Stand x 10 seconds

BEGINNER GYMNASTICS
The Pistol:
  Spend 10 minutes practicing the Pistol or Pistol Progressions.

INTERMEDIATE GYMNASTICS
3 rounds for quality, NOT for time:
10 Alternating Pistols (5 each leg)
10 Kipping Hand Stand Push Ups

CONDITIONING
5 rounds, EACH for time:
7 Overhead Squats, 95/65#
7 Burpee Box Jumps, 24/20
7 Kettlebell Swings, 32/24kg
- Rest 2 minutes between rounds.

• Post time for EACH round to comments.