Tuesday 1/7/14 – Competition

Workout of the Day A. Every minute, on the minute, for 12 minutes: Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110 (these should be slow and controlled) Minute 2 – Handstand Hold x 45 seconds (freestanding, or working toward it by using a

Monday 7/4/14 – Competition

Workout of the Day OFF-SEASON – Transition Week A. Two sets for quality, not time, of: Double-Unders x 40-50 reps Alternating Pistols x 6-8 reps each leg (work on speed and efficiency) Handstand Walk x 15-20 yards B. For 30 minutes, rotate