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THURSDAY 191114

Warm-up:

Individual…

Foam Roll for 3 minutes
Crossover Symmetry

Group…

Jog 3 Laps around the rig
15 Hollow Rocks
10 Supermans

Two Sets:
Row x 60 seconds
Wall Climbs x 1-2
Toes to Rings x 5-10

 

Strength and Skill:

10 Minutes of Skill Practice focusing on Kips.

Fitness:

For time:

10 Strict Handstand Push-Ups or L-Seated DB Presses
20 Strict Pull-Ups
30 Dumbbell Thrusters
40 Situps or Hanging Knee Raises
50 Calories of Rowing


Performance:

For time:

50 Calories of Rowing
40 Toes to Bar
30 Strict Handstand Push-Ups
20 Dumbbell Thrusters (50/35 lbs)
10 Bar Muscle-Ups

20 Min Time cap.

Mobility:

Banded Lats
Mash Quads
Roll Posterior

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