Wednesday
Warm-Up.
Couch Stretch x 60-90 seconds per side
Wall Slides x 5-10 sloooooow reps
Calf Stretch x 60-90 seconds per side
Followed by…
Take 10-12 minutes to work on handstand and pistol drills or progressions.
Followed by…
Air Squats x 15
100 Single-Unders
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Single-Unders
Air Squats x 15
Then…
Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Row
12 Strict Handstand Push-Ups
15 Box Jumps
20 Alternating Pistols
Boom Lite
Warm-Up.
Couch Stretch x 60-90 seconds per side
Wall Slides x 5-10 sloooooow reps
Calf Stretch x 60-90 seconds per side
Followed by…
Take 10-12 minutes to work on handstand and pistol drills or progressions.
Followed by…
Air Squats x 15
100 Single-Unders
Bear Crawl (Robotic Dog-like) x 20 steps forward
Bear Crawl (Robotic Dog-like) x 20 steps backward
100 Single-Unders
Air Squats x 15
Then…
Every 8 minutes, for 32 minutes (4 sets) for times:
400 Meter Row
12 Strict Handstand Push-Ups or L-Seated DB Presses
15 Box Jumps
20 Alternating Cossack Squats with Kettlebell Goblet Hold
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