Monday 291018

Gymnastics Skill Work

Handstand Pushup:

-Level 1: Box L-Headstand Pushup, 5x5

-Level 2: Handstand Pushup Negative, 5x3 (target: 0:10/rep)

-Level 3: Knees-to-Elbows Handstand Pushup

Pistol:

-Level 1: Shrimp Squat, 5x5/side

-Level 2: Static Pistol, 5/side (target: 0:30 hold)

-Level 3: Paused Pistol, 5x5 (0:03 pause at bottom)


AMRAP 15:

100' Walking Lunge, 50#/35# Dumbbells

250m Row OR .4mi Bike 

15 Push Press, 50#/35# Dumbbells

250m Row OR .4mi Bike

GEAR: 2


Extra Work: Prehab Circuit 3

4 Sets for Quality: 

Assault Bike 1:00, easy pace 

PVC Flow 1 

Kettlebell Flow, left 

Kettlebell Flow, right