May 5, 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 15 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

C) The ULTIMATE test of physical and mental preparedness…