Sunday, June 16, 2013

Warm up:
Please include: cartwheels and handstand to roll and back roll to handstand

A1. TGU
Beginners: 5, 5, 5; rest 100 sec
Intermediate: 3, 3, 3, 3; rest 100 sec
Advanced: 1, 1, 1, 1; rest 100 sec

A2. Pulling
Beginners: 30 sec eccentrics or 5 ring rows (Odelia version @ 33x3)x 5 sets; rest 100 sec
Intermediate: 2-5 chin ups or pull ups x 5 sets; rest 100 sec.

B. Sandbag Sprint x 200 meters 20/50 lbs
     KB Swings x 15 50/75 lbs
     Rest 1 minute
     4 sets