Skill:

Practice 15 minutes on:

Pistol Progressions 1, 2, 3, 4

and…

Straddle Jump to Handstand x 10 reps

One-leg Tuck Jump to Handstand x 10 reps

 

Conditioning:

Run  400m

…rest 2 minutes, then perform:

3 rounds of:

5 Muscle-ups

10 Alternating Dumbbell Snatches (50/35)

15 Sit-up Slammers (12/8) @ 2m

20/16 Calories Rowed

…rest 2 minutes, then perform:

100 Double Unders

 

For Time

 

Flexibility/yoga poses:

Eye of the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

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