Wednesday, February 25, 2015

WARM UP
A. cross step x 2 lengths (1 each direction)
B. cossack insertion x 1 length (change direction halfway through)
C. low gate walk x 1 length
D. 30 sec passive hang on bars
E. trap 3 stick raises x 10 reps with 10 sec hold
F. either stall bar shoulder openers x 7 reps with 10 sec hold or kick up to handstand and bring butt to wall x 30 sec hold
2 sets (Start anywhere)

A. Double Unders
30 sec of work and 30 sec of rest x 6 sets

B. Row 1000 meters

     Rest 2 minutes

     3 Rounds for Time: 
     Deadlifts x 9 185/255 lbs
     Wall balls x 15