November 29th

Warm-up

400m Run

1Rounds  – Dynamic Wall Activation (20 reps each movement)

-Hands on wall /Leg Swings Forward / Lateral

-Hands on wall / Air Squats

-Hands On wall / Push Up

-Hands on wall / Drop Squats

-Hands on wall / Calf Stretch

-Hands on wall / High Knee Run

-Hands on wall / Opposite Knee to elbow drive (Left&Right)

-Hands on the wall / Forward hip circle and backward hip circle (left&Right)

A.

Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds

Get into position via wall-walk, Place your forehead against the wall and look at your toes.

followed by…

One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

B.
Complete as many rounds and reps as possible in 15 mins 

60 Jump Ropes 
10 Bench Press (Bodyweight/.75 x Bodyweight)
2 up/downs

 

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