April 7, 2015

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.


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