Monday
A.
Exercise 1
Low amplitude arch hollow on bar
Progression: (1) 4×5 (2) 4×10 (3) 4×15.
Mastery: performance of (3) with straight legs, feet and knees together, ears in front of arms in arch and behind in hollow and NO translational swinging.
Exercise 2
Beginner HEADstand weight transfer drill
Progression: (1) 4×3 (2) 4×6 (3) 4×10.
Mastery: performance of (3) with minimal wavering, no falling and good control up and down; should be able to stop half way down or up and hold in transition.
Exercise 3
Candlestick roll-up
Progression: (1) 4×5 with knees/feet together and no hands to get up (2) 4×10 with knees/feet together and no hands to get up (3) 4×10 with 20/14# med ball
Mastery: Performance of (3) with correct form.
Workout
Time requirement: 15 minutes
EMOM for 15 minutes perform:
4 rounds:
Exercise 1 in first minute
Exercise 2 in second minute
Exercise 3 in third minute
Rest 1 minute
B.
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Walking Lunges with Kettlebells
400 Meter Run
Boom Lite
A.
EMOM for 15 minutes perform:
4 rounds:
Exercise 1 Arch Hollow on Bar x 5 Reps
Exercise 2 L-Sit 30 seconds
Exercise 3 Roll to Candlestick x 3 Reps/Hollow Hold 30 seconds
Rest 1 minute
B.
Every 8 minutes, for 24 minutes (3 sets) for times:
20/15 Calories of Rowing
20 Walking Lunges with Kettlebells (32/24 kg)
300 Meter Run
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