ACTIVATION & CORE (12 minutes)
EMOM for 12 minutes
Minute 1) Echo Bike
Minute 2) Inch Worms
Minute 3) KB Pull-throughs
Minute 4) Glute Bridges
SKILL (8 minutes)
Handstands
Level 1) Pike Hold (or) Wall Walks
Level 2) Holds & Presses
Level 3) Freestanding & Walking
STRENGTH (15 minutes)
Shoulder Press
9-9-6-6-3-3
One set every 2-3 minutes
Level 1) Use DBs or PVC as needed
Level 2) Recommended percentages 70-75-80-85-90-90+%
METCON (12 minutes)
4 Rounds for reps
1-minute 50' Shuttle Runs (down & back = 1 rep)
REST 30 seconds
1-minute Air Squats
REST 30 seconds
Level 1) Echo bike instead of shuttle runs
Level 2) As designed
Level 3) With a weighted Vest @ 20/15
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