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WEDNESDAY 160525

Warm-up:

Run or Row

Crossover Symmetry

15 Matrix turns

10 Dive Bomber Push ups

Backwards Bear crawl down

Samson Lunges back

10 Pull ups

15 Hollow rocks

10 GHD Situps

15 squats

 

Skill Work:

Three sets (12 minutes) of:

30 seconds of Dynamic Push-Ups
Rest 30 seconds

30 seconds of Toes to Bar
Rest 30 seconds

30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds

Total reps combined of Push ups and T2B for score

 

WoD:

Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters
25 Push-Ups

 

Mobility:

LAX to pecs

Mash and roll Calves/Achilles

Cobra stretch to stretch abs and hips

Pigeon Stretch

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