29 August 2019

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

Mobility
Straddle Side Reach
Spinal Twist

Metcon
400m Run
30 [GHD] Sit-Ups
30 [GHD Back Extensions] Good-Mornings (Green/Purple)
***
400m Run
25 [GHD] Sit-Ups
25 [GHD Back Extensions] Good-Mornings
***
400m Run
20 [GHD] Sit-Ups
20 [GHD Back Extensions] Good-Mornings
Time Cap: 24:00
Rx+= GHD

Gymnastics
Handstand Basics (4-2-Position)
Warm-up:
5/side Single-Arm Circles - Forward
5/side Single-Arm Circles - Backward
10 Arm Circles - Forward (both)
10 Arm Circles - Backward (both)
10/side Wrist Rolls - Flexion to Fist (knees)
10 (both together) Wrist Rolls - Flexion to Fist (knees)
10 Wrist Presses - back of hand, chest to hands, press to fists
:20 Shoulder Extension Stretch
2x7 Arch to Wall - increase distance from wall ...
***
6x :10 On / :10 Off Body Tighteners - Hands on Wall
(prone Handstand position, contract everywhere, feet together, armpits to floor ...)
***
2x 5 Handstand Hip Tilts with :02 Hold
(Chest to wall Handstand, forward-back / hollow-arch)
REST :30 between rounds
***
5x :10 Angled Wall Holds
+ :10 "7" position Holds
+ :05/side 1-Leg Up Holds
(@45 on wall, box - hollow body, feet together, knees bent/straight)
REST ~:45-1:00 between Holds
***
Core:
5x :20 On / :20 Off Arch Hold / Rock