warm up
foot speed touch drills (medicine ball)
Caterpillar walk outs
Finger tip pull up / ring row
Skill Development
Today’s skill development will be broken up into four separate stations, with ten minutes being allotted at each. This is the first class in a 6 week cycle, look for future sessions to build on what you learn today.
Station 1
Row for accuracy 100m (5 burpee penalty for over shooting it) +1 spider man push up per M below goal
Station 2
4×4 Db balance drills
4×6 Wrist step ups + spider push up
Station 3
4 min Db pinch
or
APA Hang Complex (APA HC)
1-2-3-2-1
X denotes rep assignment
x1 pull up
x1 t2b
x1 chin up
x1 leg raise
Station 4
4×4 db strict press
3×10 ghd back extensions
PT
For time:
4x200m alternating row/run
1 min recovery between rounds (leaning rest or 6 inch hold)