CYCLE 4, 25/08/15 (EQUILIBRE)

WARM UP
Complete 2 rounds of each:
Front Body Line Hold x 60s
Wrist Flexion Raises x 10
Back Body Line Hold (Scoop) +2.5kg x 60s
Jefferson Curls x 15 @20/15kg
Arch into Box x 10
Sissy Squat x 10
NO REST BETWEEN SETS

STRENGTH
Back Squat - 4 X 5 : 60%
Complete @ 5s Pause

Handstand Hold
free standing hold. can scale to chest to wall handstand
Chest to Wall Straddle Hold@ 30s after every set of back squats

CONDITIONING: 10MIN CUT OFF
Skippy
Complete as many DUs as possible in 10min. Every Stop complete 
5 Push Ups 
You can scale to skips - final score will be divided by 3 

Targets: 
DUs >300 
Singles>1000 

if targets are not met, you must complete a 400m Run


#crossfit   #hailhydra   #strongisthenewskinny   #fitfam #stopmakingexcuses #mooneponds   #essendon  #ascotvale 
#ilovepucklestreet   #painfree   #saynotoinjuries   #fun   #play #adultscanplaytoo #olympicweightlifting   #weightlifting   #hellyeah  
#handstandfriday   #handstands   #yoga   #inversion   #studio3   #pilates #testing #benchmarking   #idoportalmethod  #running #bodyweight #strength

---