General Warm-Up
Row or Run 400 Meters
Then….
Cuban Press x 10 reps
Stiff Leg Windmill Per Side x 5 reps per side
Kneeling Single Arm Band Lat Pull x 10 reps per side
Then take about 6-8 minutes to address and practce their ring hold and Handstand hold
A.
Four Sets (Every 1:30)
Station 1 – Toes to Rings x Max reps in 45 seconds
Station 2 – Nose to Wall Handstand Hold x 45 seconds
B.
For time:
30-20-10
Weighted Cossack Squats
12-10-8
Strict Pull-Ups
Goal: 8:00
Time Cap: 10:00
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