Saturday, Dec 5, 2015

WARM UP
3 minutes of skipping - Freestyle!
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions 
resting squat with a couple progressions
1/2 length of ostrich walk 
low gate mobility across the floor

The Flux Way
A. 1 arm OHS - Let's keep working on this!
12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.

B. 60 sec of each movement:
cossack
1 arm burpee lizard push ups
cross step 
full length of traversing the pull up bar (or an interesting combination)/reverse twist x 4 lengths/20 side swings with hand lift off/20 side swings with no lift/30 sec 2 arm passive hang
Rest 90 sec
5 sets

NOTE: The point of this is to go at a steady pace. Do not rush out of the gate. Simply move with purpose.

NOTE: The brachiation patterns are listed from most challenging to more of a beginner movement.

Performance  
A. 1 arm OHS - Let's keep working on this!
12 reps AFAP at the weight at which you did 20 reps in the last cycle. x 4 sets; rest 45 sec.

B. 12 min AMRAP
     Kipping Toes to Bar x 5
     Push ups x 10
     Air squats x 15

Competition
make up one of the sessions you missed this week.