Thursday, February 12, 2015

WARM UP
rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.

Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner: 


A. 20 kipping muscle ups 10 on rings and 10 on bars

Rest 60 sec exactly

B. 4 Rounds for Time:
deadlifts x 7 205/315 lbs
box jumps x 7 24/30 "

Rest 60 sec exactly

C. 50 kipping hspu