Friday, 2 January 2015

WARM UP
6 slow rounds, but no more than 10 minutes:
200m Run
5 “No Jump” Burpees
1 Static Box Jump @ 90% or more

STRENGTH
Push Press:  4x10 @ 50-60%

CONDITIONING
5 rounds, each for time:
10 Burpees
10 Toes-to-Bar
20ft Handstand Walk – Out
Pirouette
20ft Handstand Walk – Back
Rest 90 seconds between each round
• 20-minute time limit.  Try to keep your times per round consistent over all five rounds.  If you are still working up to Handstand Walking, substitute 5 Wall Walks per round.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Touch & Go Cleans (full) + 1 Jerk after last rep:  3-3-3 @ 65-70%, 2-2-2-2 @ 70-75%
• No settling on the ground, even for a split second.  Adjustments should be made quickly in the hang before bringing the bar back down to the ground.