03.28.2017

Warm up:

400m row/run, then
2 rounds:
1 length inch worm
1 length walking lunge
10 hollow rocks
10 jump squats

Mobility:

10:00 cap:
1. Deltoid smash OR wall shoulder stretch  2:00/
2.  Banded goodmorning  3x 15

Skill/Gymnastic work:

5 Rounds, 30sec/ea [10:00]:
Handstand*
Rest
Kipping*
Rest

Handstand: Hold
Negative
Push up (max 1 abmat)

Kipping: “perfect”
Knees to elbows
Toes to bar

Conditioning:

5:00 : warm up barbell movements

6 Rounds, 15:00 cap:
3 Power cleans
6 Front squat
9 Knees to elbows OR toes to bar

Round 1-2: 115/75
Round 3-4: 135/95
Round 5-6: 155/115