TUESDAY 150519

Warm-up:Row 500m

Crossover symmetry

Bear crawl down

Backwards bear crawl back

15 hollow rocks

10 push ups

10 GHD sit-ups

30 Double Unders or attempts

Four sets of:

Single-Arm KB or Dumbbell Bench Press x 8 reps each (tempo 2 sec descent, 1 sec ascend, 2 sec pause at top)

***one dumbell or KB at a time

Rest 2 minutes

Three sets of…

60 seconds of Max Reps Strict Supinated-Grip (palm facing) Pull-Ups

Rest 60 seconds

60 seconds of Hollow Hold or Rocks

Rest 60 seconds

60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold

Rest 60 seconds

Lax to shoulders/pec

Upward dog pose (stretch abs)

Couch stretch each leg

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