G

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Trigger/Warm-up/Mobilise/Activate

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1) Practice HS walking for 10 min

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Scaling:

Practice –

a) BALANCE – Tripod headstand; Headstands, Piked hold, Elastic Jacket HS at wall (coach chooses appropriate level)

b) STRENGTH – Complete 3 sets of max reps push-up’s or piked push-ups

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then…

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2) Complete the following for time:

25 HSPU’s

25 m HS walk

25 Airsquats

25 Push-ups

25 GHD sit-up OR Sit-up

25 Pull-up’s OR Ring Rows

25 Burpees

25 Airsquats

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Time Cap = 16 min

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Score = Time

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Scaling:

2) Complete the following for time:

15 Piked Push-up’s/ Jacket HSPU

15 Hip touchs from a push-up position / hand weight transfers

15 Airsquats

15 Push-ups

15 Sit-up

15 Ring Rows / Assisted Pull-up’s

15 Burpees

15 Airsquats

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Time Cap = 10 min

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Score = Time

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3) Dips – 5-5-5-5-5 (max loading for 3 reps)

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Score = Load

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Trigger Ball, Foam Roll, Mobilise & Stretch!

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Featured Image – This morning 5am class was half construction and half gymnastics