12.19.14

Warm-up

Dynamic Warm-up

Mobility

Anterior Shoulder

Strength/Skill

L – Sit/Tuck

Hollow Position

Ring Support

*Athlete will go on intervals of 5 seconds on 5 seconds off for 3 minutes.  There will be a 10 second grace period between movements.

METCON

75 Push-ups

2k Row

75 Supermans