10.06.2017
Hey Everyone!
Happy Thanksgiving! We hope that you spend the holiday with loved ones, and enjoy the long weekend! We will be closed on Monday, October 9th, but coach John will be running one class at 10:00a.m for anyone who is interested.
Warm up:
800m dolphins run
Mobility:
-
Prone dowel Passover 3x 10
-
Banded goodmornings 3×15
Skill:
(10-12:00 in partner or solo)
Spotted Handstand walk or work on Handstand Hold against the wall or with band on the rig
Also a good timing to work on HSPU (negative or strict or Deficit)
OR
Muscle up/muscle up progressions
Conditioning:
(Cap 18:00) In Partners
1 mile partner ball run @30/20
Then: AMRAP with remaining time
8 Sumo deadlift high pull @75/55
8 burpees over bar
(alternate rounds)
Score is : running time + score on the amrap