Monday, 15 Nov, 2010

Warm-up:
Double under practice,
then,
Three rounds of:
30 seconds of bear crawl, 30 seconds of double unders, 30 seconds of lunges.

Workout:
Three rounds of:
25 Push-ups
50 Air squats
Max double unders in two minutes

Skill work:
Practice free-standing handstand holds without wall for 5 minutes

Cool-down:
passive shoulder stretches and mobility work

Make the push-ups and air-squats as perfect and slow as possible. Use resistance bands or plates on the push-ups for extra loading, and leverage against empty barbells on racks to get ideal air-squat mechanics.

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