May 19, 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) 10 minutes of work on Muscle Up technique.


C) 5 rounds for best time:

400 m run 

2 minute rest.

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