Saturday, September 12, 2015

PREP:
3x
10 Spiderman stretches
10 overhead walking lunges (light weight)
10-meter bear crawl I pattern
200-meter run

PREP:
2x
10 power ball shots
10 jumping lunges
STRENGTH AND CONDITIONING:
Advanced
20 mountain climbers
15 handstand push-ups
40 mountain climbers
12 handstand push-ups
60 mountain climbers
9 handstand push-ups

Intermediate
20 mountain climbers
12 handstand push-ups
40 mountain climbers
9 handstand push-ups
60 mountain climbers
6 handstand push-ups

(**sub dumbbell shoulder press if you can’t do HSPUs or mix as necessary)

Beginner
15 mountain climbers
9 handstand push-ups
30 mountain climbers
6 handstand push-ups
45 mountain climbers
3 handstand push-ups

(**sub dumbbell shoulder press if you can’t do HSPUs or mix as necessary)

ACCESSORY:

Advanced and Intermediate
3x-5 x
5 drop push-ups
10 ring rows

2x
10 Y’s
10 bandy pull-aparts

Beginner
3x
5-10 push-ups
5-10 ring rows

2x
10 Y’s
10 bandy pull-aparts

MOBILITY:
Your choice

Photo Credit: Danell Marks Photography