Friday 21st August

Metcon
NO Measure – SKILL day

20m HS walk or 2min practising HS walk then on 2mins begin the 1000m run
1000m gentle run
30-60sec Handstand Hold
800m run
10x Headstand to Press
600m run
accumulate 2min Frog Stand
400m fast run
30-60sec Headstand Hold
200m sprint
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NO Measure – SKILL day
20m Gymnastic Bear Crawl
800m gentle run
30-60sec Handstand Hold or PIke hold
400m run
10x Plank to Pike
400m run
accumulate 1min Frog Stand
200m fast run
30-60sec Headstand Hold or Tuck Headstand
200m sprint

It’s a nice end to the week, relatively mild exercise with some high skill treats to practice, how pleasant.
So we start with some handstand walk practice. Walk either 20m on your hands OR practise HS walk for 2 min.. On 2 min mark start off on your 1 km run, nothing too quick, gentle pace to get you going, when it’s over you will acquire 30-60 seconds in a handstand hold, this can be freestanding or against the wall, depending on where you are with your handstands.
Then we’re into an 800m run, a little quicker this time, get a little bit sweaty maybe, when you’re done it’s 10 headstand to press, again if you’re not quite there you can perform the movement tucked, knees to chest for the headstand and press.
Now a 600m run, quicker again, getting out of breath, after your brisk trot it’s going to be accumulating 2 minutes in a Frog Stand, if you’ve been practicing this then you should be aiming for 2 minutes in 1 go, if not build in small sets, if you can’t quite hit your balance points then you can toe spot.
400m fast run, quick as you can now, into a headstand hold, between 30 and 60 seconds, see how long you can hold, and then finish with a 200m sprint.
Happy days.