October 1, 2015

A) Warm Up

3 RNFT:
10 scap pull ups10 pass thrus

10 beat swings

20 sec hollow hold

20 sec arch hold

10 arch ups (Supermans)

B) Strength

Superset

3 sets of:

3 strict dips (add weight if able)

ME ring push ups

Rest 60 seconds

C) Technique

One of the focuses for October will be handstand position. So this is to hit as close to perfect positions as possible. 

Option 1:

EMOM for 6 min:

wall walk and maintain a 20-30 sec handstand against the wall. Squeeze your bum, point your toes, legs together. The best position you have. 

Option 2:

EMOM for 6 min 

Accumulate 10 sec freestanding hold (kick up with hands about 3-4 inches away from the wall. Maintain body in a straight line, head neutral, hands shoulder width apart. Use the wall as needed) http://youtu.be/bgGDVn89jt0

D) Conditioning

5 rft:

9 wall balls

6 burpees

1 length of gym and back bear crawl

E) Mobility (after class)

2x 1 min door stretch for pecs

2x 2 min quad roll

2x 1 min runners lunge

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