Carl Paoli's Freestyle book 4 week gymnastics program: Week 2 Day 2
WOD:
4 x 30 sec handstand
6 Tripod kicks (mixed with headstand leg raises)
4 x 8 Lunge progression w/ pointed toe on ground (Hinge on one foot w/ straight leg behind-Toe to ground-knee to ground-knee up-stand straight)
10 Hollow rocks to shoulder stand
4 x 8 Band pull-ups (strict chest to bar)
4 x 8 Kipping swings on bar
2 x 4 Muscle up stage 2 w/ green band (Global ext to bottom of dip with knees locked out)
2 x 4 Muscle up stage 3 w/ green band (Global ext to bottom of dip with knee tuck)
WOD:
4 x 30 sec handstand
6 Tripod kicks (mixed with headstand leg raises)
4 x 8 Lunge progression w/ pointed toe on ground (Hinge on one foot w/ straight leg behind-Toe to ground-knee to ground-knee up-stand straight)
10 Hollow rocks to shoulder stand
4 x 8 Band pull-ups (strict chest to bar)
4 x 8 Kipping swings on bar
2 x 4 Muscle up stage 2 w/ green band (Global ext to bottom of dip with knees locked out)
2 x 4 Muscle up stage 3 w/ green band (Global ext to bottom of dip with knee tuck)
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