3.3.15

Warm-up

300 M Row

10 Arm,Elbow,Wrist,Hip,Knee,Ankle Circles

100 Singles

10 Leg Swings each way

30 Feet Spiderman/Samson Stretch

10 Lateral Lunges

5 Push-ups

5 Single Leg Glute Bridges

21 Double Unders 85 Singles

Mobility

2 Min Ball in Shoulder

1 Min Ball in Forearm

2 Min Banded Pigeon Stretch

1 Min Banded Overhead Stretch

Strength/Skill

5 Bar Muscle-ups + 5 C2B + 5 Pull-ups + 5 T2B

METCON

20 Min AMRAP

30 Jumping Lunges

30 Kettlebell Swings (53/35)

30 Push-Ups