September 5, 2018
A. Kipping pull ups/butterfly
Kip swing drills/technique and warm up – legs together, squeezing butt, tight body positions
Then 5 mins of Either kipping pull ups or butterfly, few mins of drills and warm up.
start at x amount of reps then add on 1-2 reps each minute x 5 – repeat
1. 2 reps
2. 4 reps
3. 6 reps
4. 8 reps
5. 10 reps
Back to 2 and build again.(10 mins total)
Handstand hold work.
2-3 handstand drills then:
4x 45s handstand hold –
in centre with spotter if possible, perfect positions! Ankles, hips, shoulders wrists all stacked. If not kicking up, wall walk and hold.
30s ring support hold with turn out
20s bottom of the dip hold
10s one arm hang right, 10s one arm hang left
D. If time
100 hollow rocks