April 28, 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 Deficit Handstands Push ups with kip

Set 2: Evil Wheels x 10

Set 3: Hang Clean @ 60+%


C) For reps:

Tabata Toes to Bar/Squat

Alternate between Toes to Bar and Squats. 


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