Thursday, December 10, 2015

WARM UP
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions 
resting squat with a couple progressions

Esquiva baxia to jump back to esquiva lateral (moguls) Take 3 min to teach the movement.
1/2 length of ostrich walk

It's Podkatchka Thursday again folks!

A1. HSPU x 6-8 reps
A2. Pullovers x3-5 reps or pull ups or chin ups x 6-10 reps
A3. Wall walk bridges x 5 reps
A4.  wall climbers or 20 bananas or 30 sec hang from the bar x 20 reps
A5. Skin the cats x 2-5 reps or stahl bar hanging leg raises x 5 reps @ 31x1
A6. Rail balance x 5 lengths
A7. Renegade Rows x 8 reps 35/ 55 lbs
A8. shrimp squat x 10 reps 
Rest 60 sec after each station
Rest 3 minutes after each cycle
3-4 sets