Tuesday – 8/2/16

A. Warm-Up

I. Banded Lat Stretch x 1 Minute each arm

Banded Pull Aparts x 20reps + Banded Pass Throughs x 20reps

Prone Pectoral Stretch x 1 minutes each arm

 

II. Accumulate 10-15 Freestanding Kick-Ups to Handstand

(hold for 1 second in the handstand, but goal is to get comfortable finding balance point)

+

III. Three sets of:

20-30 seconds of Nose-to-Wall Handstand Hold

– Rest 60 seconds

 

C. In Teams of 4 with each partner starting at a different station, Every 3 minutes, for 36 minutes (3 rounds of each), for times:

Station 1 – 35/20 Calories of Assault Bike or 40/30 Calories AirDyne or 40/30cals Rower

Station 2 – 50 Double-Unders + 15/10 Strict Handstand Push-Ups (or L-Seated DB Press)

Station 3 – Run 400 Meters

Station 4 – 20 Toes to Bar + 20 Plyo Push-Ups (place hands on bench or box to assist)

**reps may be scaled according to skill levels. Goal is to be done with each segment by the 2min mark. Find a sustainable pace for each segment and stick to it!