23.8.17

Gymnastics:
Minutes 0:00 – 5:00: Handstand Floater Practice (or Free Standing Handstand Practice)
 
Minutes 5:00 – 10:00: A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
 
Minutes 10:00 – 15:00: A) 5 Strict Toes to bar
B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)
 
Minutes 15:00 – 20:00:
3 Inchworms
3 Pausing Ring Dips – 1 second pause at top and bottom of each repetition.

Benchmark Day:
„Helen“
3 Rounds for time:
400 Meter Run
21 Kettlebell Swings 24/16kg
12 Pullups
TC 15min