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
