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THURSDAY 160331

Warm-up:

Run 400m

Calf stretch on rig

15 leg swings

10 Dive Bomber push ups

10 Scorpions

Inch worms Down

Bear Crawl back

10 pullups

Handstand practice

15 Hollow Rocks

15 Supermans
WoD:

Every 8 minutes, for 40 minutes (5 sets) of:

Run 800 Meters
12 Chest-to-Bar Pull-Ups or Strict Pull-Ups
12 Handstand Push-Ups or L-Seated DB Press

Note times for each set, and add them for total working time.

 

Mobility:

Banded Shoulders and Lats

Child Pose

Roll Posterior

mash calves/achilles

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