Friday, 6 February 2015

WARM UP (8 minutes or less)
2 Rounds
200m Run
10 Air Squats
5 Push Ups
5 No Push Up Burpees

CONDITIONING
5 rounds, each for max reps:
1 minute – Strict Pull Ups
1 minute – Kettlebell Squat Clean Thrusters, 24/16kg
1 minute – Double Unders
1 minute – Kettlebell Floor Press, 24/16kg
1 minute – Rest

Clean up, rest, and movement prep exactly 12 minutes, then:

GYMNASTICS
Alternating to accumulate 4 1/2 minutes of total work (9 rounds):
Accumulate 10 seconds – Freestanding Handstand Hold
Accumulate 20 seconds – Handstand Hold with Nose and Toes on Wall