13 March 2011
Wall walks - to perform a wall walk start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling, this is one repetition. Rest as needed between.
Wall climbs - to perform a wall climb start out lying prone to the ground with feet against wall. Come up into a push-up. Utilizing your shoulder strength push backwards while walking your feet up the wall until your stomach comes in contact with wall. Return to starting position by walking feet back down the wall, this is one repetition.
Handstand walks for distance
Lateral handstand walks
Pistols - single leg squats, so hip crease is below parallel.
Front and back levers
Muscle-ups - on the bar and rings
Swim 500m freestyle
4x 25m underwater swim
8x 50m sprint on the minute
3x 25m underwater swim legs only
3x 100m sprint/30 secs. rest
2x 25m underwater swim arms only
Swim 200m sidestroke or breaststroke
1x 50m underwater swim