Skill:

Headstand Hold

5 x 30 seconds

Between sets, perform 30 Speed Skips

 

For Quality

 

 

Conditioning:

“Steppin & Reppin”

40 reps Box Jumps (24/20″)

40 Reps Ketlebell Swings (53/35)

40 Reps Overhead Squats (85/53)

 

Run 200m 

 

30 Reps Box Jumps (24/20″)

30 Reps Kettlebell Swings (53/35)

30 Reps Overhead Squats (85/53)

 

Run 200m backwards

 

20 Reps Box Jumps (24/20″)

20 Reps Kettlebell Swings (53/35)

20 Reps Overhead Squats  (85/53)

 

Run 200m

 

10 Reps Box Jumps (24/20″)

10 Reps Kettlebell Swings (53/35)

10 Reps Overhead Squats (85/53)

 

Run 200m backwards

 

For Time (and fun)

Compare to Tuesday, 27 August 2013

 

 

Mobility:

Single Leg Flexion – 2:00/side

Overhead T-spine Smash – 2:00

External Rotation Shoulder Smash – 2:00/side

 

 

Post Max Load, Time, and Experience to comments