2/1/16

A. Warm up

At an aerobic Pace 2000mt Row

B. Strength

Back Squat across

3-4 sets x 3-5 reps @ 80-85%

Then Chooose Front or Back

4 sets @50% 15 reps every 90 sec

C. Skill work

1. Accumulate 1 min of free Handstand Balance

Then

2.Every 90 sec x 5 sets

Handstand walk 5mt or10mt or15mt

D. Conditioning

For Time

1500mt Row
50 pistols alternate
50 ghd Sit ups
50 Burpees
50 SDHPL (60-50kg/40-35kg)
50 Jump over Box (70/60cm)
150 Du

E. Core work