22 April 2016

WEAR LONG SOCKS TODAY!!!

Warm Up:
Row 6 minutes alternating btwn 24 and 28 spm every minute

Reverse tabata:  Hollow body holds 10 sec hold 20 sec rest
Think banana and not v or c shape, point toes

3 x 1 wall walks:  hollow body, legs together, toes pointed  CONTROLLED

Ankle flexion walk, inside and outside

Calf stretch (runner's stretch)

Calf raises 2 x 10

Spell the alphabet with each foot

REVIEW: (10 mins)
 HSPU/PUSH UPS/MODS
Rope Climb techniques:  leg wrap or side straddle (J style)

WORK:
"Falkel"

Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30/24 inch box
15 foot Rope climb, 1 ascent

Rx2: Push Ups
Rx3: Any other mods, can include:
lowbar or box push ups/negatives
lower box jumps
hand over hand sled pull