Warm-up: (all classes get there 10 minutes before class):
This is to be done first –
4×0:20 Thoracic Spine Barbell Stretch
3×10 Arch to Hollow Ring Swings
Strength & Skill Day:
10 Presses, (pick a load)
Every 1 min for 5 mins.
Behind The Neck Push Press 3 x 3
Use the heaviest weight you can for each set. Rest as needed between sets.
Hand Stand Push-ups 4 X 7
1 Min Rest Between Sets
Each for time: Row/Bike: 4 x 300 m
Rest 1 min between efforts.
Push Press 3 x 5
Use the heaviest weight you can for each set.
Rest as needed between sets.