A) 2 minute Row/Air Dyne
1 minute of pigeon Stretch/side
1 minute Pike Stretch
1 minute Roll out Lats/side
1 minute Pec smash with lacrosse ball
20 Bird dogs/side
5 minutes technique work (coach led)
B) Every 90 seconds for 18 minutes
Set 1: 6 Handstands Push ups with kip @ 31X1 (Focus on the negative. If you cannot do a HSPU, still perform the negative and kick back up)
Set 2: Evil Wheels x 10
Set 3: High hang Clean @ 60+%
C) 3 rounds for times:
800 m run
Rest 2 minutes between rounds.
