February 7, 2015

A) 2 minute Air Dyne or Row
30 seconds Test out Squat
1 minute Pigeon Stretch/side
1 minute Samson Stretch/side
1 minute roll out or ball smash hip capsule/side
30 second test out squat

B) For time with a partner:
200 Single Skips
100 Burpees
80 Sit ups
60 Ring Dips
40 Back Squats 135#/95#
20 Muscle Ups (or 40 Pull ups for scaled)
(Break This up as needed with a partner. You must complete all reps of one exercise before moving to the next)