Monday 19th - Sunday 25th September 2022

Session 1

 

HSPU 

A1. 3 x 20 sec Handstand holds

A2. 3 x 20 sec Headstand holds 

A3. 3 single efforts x Headstand knees to chest drive to Handstand

 

Group A (achieved A3 successfully)

5 x 3 Kipping HSPU (advanced use a deficit / tempo)

Rest 2

 

Group B (failed A3)

5 x 3 Handstand Negatives (3-5 sec lower) + 3 Box Push Ups

Rest 2 mins

 

T2B

B1. Kipping drills

B2. Practice the difference between T2B with straight legs and legs bent

 

EMOM 10

6-10 T2B ( scale as needed )

 

Conditioning

 

30: 30 ( work / rest )

 

3 sets:

 

Chin ups

Ring rows

Planche press ups

Hollow hold flutter kicks

V-ups