Sunday, Dec 8, 2013

WARM UP
Rolling Warm up
Start with simple roll to staddle row to squat to pistol. Beginners, work mostly on rolling entire spine into floor.
Wrap step (no wrap around)
step behinds
shenobi
low gate work of choice


A.  12 back squats 95/135 lbs (from the rack)
      Row 350 meter
      12 burpees
      Rest 5 mintues.
      4 sets