Low Bar

Hey guys,

I was running an outdoor session today and I wound up at a skate park.  Obviously, there were rails and walls.

I want to talk about a handful of skills and drills that you can use with a situation like this.

Agility
Quick Feet and Shuffle back and forth over the rail every 10-20 seconds.
Lateral Hops over the rail.
Mountain Climbers with hands on the rail.
Hop over the rail with your hands on it.

Diagram    
==X
-----------hh---
==X

---- rail
hh hands
XX feet

Feet hop over rail, back and forth.

Push Ups
Here are several positions that can increase the intensity by changing your starting position.
Both hands on Rail
One hand below the rail
One hand above the rail

Sit Out
Hands are on the rail.  Feet are wide.  Hips up.

Lift one hand and swing the opposite leg under the hips.
Transition back and forth from side to side.

Routine 3 Rounds
Push Ups
-Left Hand Above x4
-Left Hand Below x4
Sit Out Left Side x4
Lateral Hops x4

Alternate
Push Ups
-Right Hand Above x4
-Right Hand Below x4
Sit Out Right Side x4
Lateral Hops x4

Routine 5 Rounds
Mountain Climbers 20 sec
Push Ups x10
Plank 20 sec
Lateral Shuffle 20 sec

Train Hard!  Rock Solid.