August 20, 2018
Warm up: 2 Lengths Chameleon walk (forward/forward or forward/backward) .20 – .30 handstand hold 10 Ring rows (slow and controlled) […]
August 19, 2018
Warm up: 3 rounds, 1:00 each 1. Row (focus on form) 2. .30sec Kip swing / .30sec rest 3. cossack squats […]
August 16, 2018
Warm up: EMOM for 9:00 0-3 : 10 airsquat + 10 sit up 3-6 : 8 beat swing + 8 […]
August 15, 2018
Warm up: 4 rounds 10 alternating Cossack squats 2 length Broad jump 20 Banded external rotation 10 Dowel overhead squats […]
August 14, 2018
Warm up/Dynamic movement: (Running clock 20:00, EASY PACE) Row 400m 2 length chameleon walk 5/side KB clean and press (building […]
August 13, 2018
Warm up: 3 rounds Run 200m 10 alternating single leg flexion (hold stretch 5 sec) 10 strict knee raises 10 […]