Wednesday040516

Fitness, Performance, Ninja Gymnastics
10-12 Freestanding Kick-Ups to Handstand with Max Hold
(hold for as long as possible without walking – if your hands move, terminate that set)
followed by…

Three sets of:
45 seconds of Nose-to-Wall Handstand Hold
Rest 60-90 seconds
Get into position via wall-walk, cartwheel or backward handstand walk. Place your forehead against the wall and look at your toes.
followed by…

One set of:
10 Wall Climbs
(start from prone and walk feet up the wall to nose-to-wall handstand hold and slowly descend back down – focus on keeping positions, not speed)

Fitness, Performance, Ninja Workout
Every 4 minutes, for 24 minutes
(6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jump-Overs 24″/20″

Fitness, Performance Mobility
10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.