Warm up
Jog 2 laps (row, bike, ski)
20 situps
20 scapula push ups
5 downward dog push ups
2 Rounds
:30 secs duck walk
:30 secs bar hang
Hips
PVC
Skill:
1 Round Ab Circle
5x4 Front Squats
WOD
18-15-12-9-6-3 of:
Hand Stand Push ups
Bent Over Rows (95/135)
Back Squats (95/135)
Skill 1 rd Ab circle strict Shoulder Press (70%) WOD 18-15-12-9-6-3 Dead Lifts (135/185) KB Swings (35/53) KB Goblet Squats Monkey Jumps
Warm up jj‘s T’s pogos, lunge/reach, k n A 2 Rounds of: 5 Inch worms 10 Hip extensions 10 Push aways 10 Mountain Climbers Hips PVC Skill 1-arm row 3x8 each arm Bent Over Row 3x8 WOD Buy in: 1 min Bicy
Warm up 2 Rounds of: Runnwrs warm up - squats n Lunges :30 skips :30 air squats :30 Carioca :30 High Knee then 15 Push ups 15 Sit ups Hip Circuit WOD 2 Rounds of: 25 Back Squats (75/115) 5 man makers