80 min

1.JG PP 1.-2.8.2018
A. Warm up
- 2 minutes of front support walks

B. Push / Pull Strict Strength
3 sets of:
- 20 l-sit raises over ball
- 10 headstand pike presses

3 sets of:
- 16 scaled archer push-ups
- 20s closed tuck front lever

3 sets of:
- 20s l-sit hold
- 10 winging pull-ups

3 sets of:
- 10 support swings
- 10 bottom of dip swings
- 20s closed tuck front lever

Sets do not need to be unbroken but you shouldn't be resting longer than 30s before going again.

C. Mobility
2 rounds:
- 10 x passive ankle rotations in each direction on both feet (40 reps total)
- 10 x active ankle rotations in each direction on both feet (40 reps total)
- 60s seiza
- 90s weighted ankle dorsiflexion on each side
- 20 alternating side to side squats