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Friday

February 3, 2017
Warm-up
Double Under Practice
5 Mins of Practice. No Singles!
General Mobility
2 Min glute/hip smash(lacrosse ball)
2 Min IT smash(quad roller)
2 Min Deltoid/Lat Smash (lacrosse ball)
2 Min Pec Smash(supernova ball)
Gymnastics
Pull Ups (5-5-5-5-5)
strict, add weight if needed
Ring Dips (5-5-5-5-5)
Strict
Metcon (Time)
For time:
Row 500m
150 Double Unders
50 Burpees

 


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