Saturday, 12 October 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5-7 minutes coach's choice of dynamic warm up or mono-structural "cardio" and mobility, followed by:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds

4) Reverse Leg Lift Headstands / Reverse Leg Lift Wall Handstands x 3-5

TRACK SESSION
1) 6 x 40m Sprint, rest as needed.
2) 5 x 60m Sprint, rest as needed.
3) 4 x 100m Sprint, rest as needed.
4) 3 x 200m Sprint, rest as needed.

GYMNASTICS
3 Rounds for max reps:
1 minute Muscle Ups (Substitute 3 Chest-to-Bar Pull Ups + 3 Ring Dips if unable to perform MUs)
1 minute Box Jumps, 30/24"
1 minute 5m Bear Crawl (set up 2 cones 5 meters apart; start at one cone and every time you go around a cone equals one rep)