04.07.2017 : Friendship Friday!

Warm up:

5:00 Deck of cards :
Hearts : Jumping jacks
Diamonds : Mountain climbers
Spades : Push ups
Clubs : Jumping squats
Jokers : 10 Burpees

Mobility:

10:00 cap:
1. Anchored T-spine OR D-ball opener   4:00
2.    Pigeon pose OR Wall squat 4:00

Strength:

Overhead squat; 12 – 6 – 4 – 4 – 4 – 4 – 4 (building)

Conditioning:

For Time, in Partners :
300 Double unders
100 D-Ball slams (30/20/15)
100 Pull ups
300 sit ups