Partner Up - Get in Groups of Two with a Stop Watch
Drill 1
How long can you stay inverted in a handstand or handstand walk for a running clock of 2 minutes. Feel free to go up and down as much as you like. Let's get those free standing handstands!! If against wall divide time by 5.
Drill 2
False grip hang on pull-up bar - goose neck grip. Use band if you can't hold it. This is essential strength for continuous muscle-up's.
Again - how long out of the 2 minutes can you hang. Ouch!!
Drill 3
L-Sit on Parralette's. Stop Watch stops every time heels touch ground. Keep legs straight - any bend is a progression and the clock stops as well. Get those legs straight!!
Workout is 2 Rounds of the 3 Drills.
Each athlete and partner will complete Drill 1 before moving onto Drill 2. The Coach will keep the 2 minute running clock when all groups are ready. Your partner will record total time inverted, goose hanging, and L-ing from starting and stopping the stopwatch.
after.....
10 minute row for meters