Friday, September 18, 2015

PREP:
3x
10 PVC dislocates
10 windmills
10 walking lunges
30-second V hold

STRENGTH AND CONDITIONING:
Advanced
5 rounds, 30 seconds between each movement/2:00 between rounds
10 strict toes-to-bar
10 strict knees-to-elbows
30-second L-sit
30 flutter kicks
30 mountain climber

Intermediate
5 rounds, 30 seconds between each movement/2:00 between rounds
8-10 strict toes-to-bar
8-10 strict knees-to-elbows
20-30 second L-sit
30 flutter kicks
30 mountain climbers

Beginner
2-4 rounds, 30 seconds between each movement/2:00 between rounds
6-8 strict toes-to-bar (best effort)
6-8 strict knees-to-elbows (best effort)
15-second L-sit
20 flutter kicks
15 mountain climbers

MOBILITY:
Child’s pose
Upward dog
Downward dog

Photo credit: www.DanellMarksPhotography.com