Wednesday270416

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
“Nancy”
Five rounds:
400 meter run
15 Overhead Squats 95/65#

Performance EXTRAS
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as
possible
Rest 2 minutes between sets.