MONDAY

MOBILITY/WARMUP

• 1 min Banded OH Distraction (L)

• 1 min Banded OH Distraction (R)

• 1 minute of Wrist Stretches

• 1 minute of Yoga Pushups

• 1 minute of Single Skips

Skill Session: Double Unders (5 minutes)

• 1st min: Single under’s practice.

• 2nd min: Alternate between single under’s and attempt double under’s.

• 3rd min: Attempt consecutive double under’s.

• 4th min and 5th min: Fatigue practice - perform as many double under’s as possible in 2 mins.

Skill Session: Handstand Walk (5 minutes)

• 1st min: Wall handstand hold (train balance and shoulder strength).

• 2nd min: Handstand Kick Ups (balance and the feel of a handstand).

• 3rd min: Handstand Kick Ups without wall

• 4th min and 5th min: Attempt Handstand Walking with a spotter, or obstacle course

CONDITIONING (For Time)

PERFORMANCE and FITNESS

Run 200 meters

9 Clean and Jerks 60/40

5 Pull-ups

INT/MST: 50/35

BEG: 40/30

Run 600m

15 Clean and Jerks 60/40

15 Pull-ups

Run 400 meters

12 Clean and Jerks 60/40

10 Pull-ups