Saturday, 5 October 2013

WARM UP (complete the entire warm up... you'll have plenty of time; select movement appropriate to skill level)
• 5-7 minutes coach's choice of dynamic warm up or mono-structural "cardio", followed by:
• 3 sets:
1) Headstand Push Ups (freestanding) OR Strict Handstand Push Ups x 3
2) Advanced Frog Stand OR Tuck Planche x 10-12 seconds
3) Pistols x 5 (each leg; add weight if able)

CONDITIONING
AMRAP 20 minutes:
8 Box Jumps, 24/20”

MOBILITY
10 minutes coach's choice - work recovery on areas which need attention from today's movements and prepare athletes for next week.