Sunday, August 18, 2013

WARM UP:
 Please Include
step behind to shenobi
tiki tiki
brachiation

A.  25 meter shuttle sprint (there and back x 4 times = 100 meters). You must touch the ground at each end except on your last shuttle back to home base.
Rest 4 minutes
7 sets

In your rest period, please alternate between 1 set of 3-5 skin the cats. No skin the cat? Please do skin the cats on the stall bars @ 30x3 x 5 reps

And then for advanced: 1-3 handwalking steps to a forward roll out x 3 reps (use the matts)

Less advanced: kick up to handstand against the wall x 5 attempts

Not close to a kick up? 30 sec chest to wall hold

B. AMRAP in 6 minutes:
     deadlifts x 9 205/275 lbs
     burpees x 15