Friday, 8 November 2013

WARM UP
• 15 minutes - Coach's choice of dynamic/mobility warm up either prior to, or including, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 5 (24/16kg)

CONDITIONING
7 rounds:  400m Run, rest 3 minutes between rounds.
• Post times for all seven rounds.

SKILLS
5 rounds:
20 seconds Handstand Hold (chest to wall; intermediate = "nose & toes" on wall)
40 seconds Rest
• Target perfect positioning.  Think active shoulders and straight line - heels to hands.