7 min total working time (when you find the point at which you are struggling to maintain position and form through these progressions, stop there and continue to work there as well as the earlier progressions. We are building skill here, so take the time to lay the correct foundation on these movements.
1 min hollow-rock (try not to break for the 60 sec)
5 reps – Tripod -> Knees on elbows -> Raise Hips so back is flat
5 reps – (shoulder Test) – Tripod -> Knees on elbows -> Lower feet so toes touch and back to tripod
5 reps – Tripod -> legs extended with head on ground -> Push up
5 reps – Tripod -> legs extended quickly with arms extending at same time. Land so that everything is engaged and tight
5 reps – Tripod -> legs extend quickly with head through the arms and head behind the hands
3 Wall Walks (from body length away from the wall) – hands in a fixed position
3-5 – with hands in the same position as the wall walks, Tripod -> Head Stand -> Open hip so toes find the wall
if you can do this then just work yourself closer to the wall
3 Reach, Twist and Lift (5 sec) each arm
15 Scare Crow (5#/2.5#)
10 Scap Push-up
5 Scare Crow – I,Y,T (5#,2.5#)
STRENGTH (10 min)
1 RM Shoulder Press
5 min Max Rep Burpees
4 min rest
100 Ab-Mat Sit-ups for time
Article of the Day: The 11 most destructive nutrition lies ever told
by: Kris Gunnars
There is a lot of misinformation circling around in mainstream nutrition.
I have listed the worst examples in this article, but unfortunately this is just the tip of the iceberg.
Here are the top 11 biggest lies, myths and misconceptions of mainstream nutrition.
Read the complete article HERE