Monday, October 16 2017

Strength Focus
Before Back Squats:
Broad Jump
3 x 3
Rest 2 Minutes between sets.
Do one broad jump upon landing, cycle right into the next rep.

Back Squat
5 x 5 @ 80%
(Do with Class)

Double KB Front Rack Reverse Lunge
4 x 8/leg
Rest 30-45 seconds after completing 8 reps on one leg.
After completing the other side, rest 90 seconds.

Gymnastics Focus
2x3 - 3 Pause Wall Climb
Do 1 wall climb - On the way down, climb 1/4 of the way down, pause for 1 count, climb 1/2 way down pause, 3/4 down, pause. All the way down.
- Maintain the hollow position throughout

8 Rounds
100 M Run
25' Handstand Walk