Skill:

Headstand or Handstand* Hold

5 x 30 seconds

Between sets, perform 30 Speed Skips

 

For Quality

*Beginner/Intermediate do headstands. Advanced/Elite do handstands.

 

Conditioning:

“Steppin & Reppin”

40 reps Box Jumps (24/20″)

40 Reps Ketlebell Swings (53/35)

40 Reps Overhead Squats (85/55)

 

Run 200m 

 

30 Reps Box Jumps

30 Reps Kettlebell Swings

30 Reps Overhead Squats

 

Run 200m backwards

 

20 Reps Box Jumps

20 Reps Kettlebell Swings

20 Reps Overhead Squats

 

Run 200m

 

10 Reps Box Jumps

10 Reps Kettlebell Swings

10 Reps Overhead Squats

 

Run 200m backwards

 

For Time

Compare to Monday, 30 June 2014

 

Mobility:

Single Leg Flexion – 2:00/side

Overhead T-spine Smash – 2:00

External Rotation Shoulder Smash – 2:00/side

 

 

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