December 3, 2015

A) Warm Up

2 x (between poles):
Knee Pulls
Quad Pulls
High kicks
Spiderman
30 sec goblet squat (keep chest up, actively push the knees out and keep back neutral)
30 sec wall stretch

2 x:
10 wrist rocks forward and back – fingers forward
10 wrist rocks side to side – fingers pointing out
30 sec hold fingers pointing toward body

B) Handstand Work – 10 min EMOM

Minute 1 – Accumulate 10-20 seconds free standing
(Options: Back to wall (hands no more than 10cms from wall. Take one foot off wall & tap away with other foot, trying to find balance point), Completely free standing. If you don’t have handstands yet, either work on kicking up or hold a pike on a box) 
Minute 2 – 30 sec plank on rings (actively push up through the shoulders)

C) Conditioning

4 Rounds:
21 Box Jumps, 24/20
18 Wall Balls, 20/14/10
15 Kettlebell Swings, 55/35/24
12 Burpees
9 Cal Row or Airdyne

Optional:
3 x 5 swings on the rings (keep working your hollow and arch positions; keep tension on the rings)

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