Friday, 6 December 2013

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple rounds of the following movements:
1) Strict Pull Ups x 5 (use a spotter)
2) Tuck L-Hang x 10 seconds (use a spotter)
3) Kettlebell Swings x 10, 16/12kg

BEGINNER / INTERMEDIATE GYMNASTICS
15 minutes to work on getting inverted – i.e. the Handstand and/or Handstand Push Ups.  Work on a skill level higher than your normal comfort level.

CONDITIONING
Tabata - 8 Rounds of 20 seconds work, 10 seconds rest at each station:
Row (for calories)
Box Jump, 24/20#
Deadlift, 225/155#
Complete all 8 rounds (4 minutes) of Rowing before moving to Box Jumps, and so on...  Score is total reps for each individual station.  If you do not have 10/12kg kettlebells, use 45/30# dumbells.