Saturday, September 1, 2012

A. AMRAP in 15 minutes
HSPU x 3-5
20 meter shuttle sprint (there and back x 2, which equals 80 meters).


Beginners: No Push-Up? MAx depth for 1 rep, add height and do 5 reps per set.

Intermediate: AMRAP downward dog or pike position on box (TRIANGLE)! @ 30x1 x 3-5 reps

Advanced: do kipping hspu

B.  Locomotion GET OUTSIDE AND MOVE!
cozack insertion x 1 each direction
step behinds x 2
rotational L sit x 2
crab x 1 each direction
Lizard x 2
3 sets Not For Time