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24
Aug

Coaches spend some time on Handstand work


Strength
100 push ups
5 dips for every time you break

rest 2 minutes

5 rounds

15-20 seconds of hollow rocks
5 hip bridges

Sprints
5x100m/row 5x150m
rest is your walk back/ or 30 seconds on the rower

Conditioning
With a partner. If you dont not have a partner, cut your work in half. If you have three people, cut your reps in half then add those to your initial numbers, so you each essentially have the same amount of reps per person.

200/2=100
200+100=300

200 Air squats (partner holds squat while other works)
50 burpees
100 atomic situps (partner holds hollow body)
50 syncronized air squats
100 shoulder taps (partner holds plank)
200 russian twists