12.04.2017

Warm up:

(3 rounds)

10 cossack squats
10 scorpion kicks
.20-30sec hang from bar
.20-30sec handstand hold

Mobility:

1. Bretzel  2:00/
2. kettlebell windmills 3x 6 (L+R)

Skill:

[12:00]
Turkish get up; 3-3-2-2-1-1-1 (building to max with fill control)

Conditioning:

(For Time, 25:00 cap)
“Nancy”
5 Rounds:
400m run
Overhead squats (95/65)