physical. 09/05/14

    Hetal. Tire flip.
    Hetal. Tire flip.

    Bench press:

    5 x 5 @ 75-80% of 1RM

    Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

    And then, as many rounds as possible in 3 minutes:

    1 Tire flip
    3 Burpee

    If tire flip requires assistance, perform designated movements for 5 minutes.

    Then, skill work:

    Headstand/ Handstand
    Tumbling (Front roll, back roll, side fall)

    Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps each.