Skill:

Practice for 10 minutes:

– Handstand Hold

– Forward Straddle Roll to Handstand

– Forward Tuck Roll to Handstand

– Forward Pike Roll to Handstand

 

For Quality

 

 

Conditioning:

Christmas in July

“Merry Christmas”

10 Handstand Push-ups

20 Pull-ups

30 Back Extentions

40 Kettlebell Swings (53/35)

50 Box Jumps (24/20″)

100 Double Unders

50 Walking Lunges

40 Knees-2-Elbows

30 Wall-Ball Shots (20/14) @ (10/9′)

20 Burpees

10 Ring Dips

 

For Time

Compare to Tuesday, 24 December 2013

 

 

Flexibility:

15 Sit-ups to Pike Sit

Right Leg Side Split 2:00

Left Leg Side Split 2:00

 

For Quality

 

 

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