Wednesday 4.3.2019

"FITNESS"

A. Three sets, not for time of:Ring Support Hold x 20-30 seconds (accumulated)Hollow Hold/Rock x 30-40 secondsHandstand Hold x 40-60 secondsB. Complete as many rounds and reps as possible in 15 minutes of:10 Ball Slams10 Box Step-ups w/Medball10 Push-ups100 Meter Run, Ski, or Row (or 250 Meter Bike)

"PERFORMANCE"

A. Three sets, not for time of:Ring Dips (with or without assistance) x 8-12 repsHollow Hold/Rock x 30-40 secondsHandstand Walk x 40-60 feet (or HS Hold Progressions x 40-60 seconds)B. Complete as many rounds and reps as possible in 15 minutes of:5 Strict Handstand Push-ups15 Box Jumps (24/20")10 Toes to Bar30 Double-Unders

"COMPETITION"

Same as "Performance"

"ENDURANCE"

30 sec. easy run30 sec. moderate run30 sec. difficult run (but could maintain for 2 minutes)1 minute active walkx5 roundsrest 5 minutesx2