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4.23.15

22
Apr

4.23.15

WARM-UP

1 Min Superman Hold

1 Min Hollow Hold

30 FT Spiderman Lunge w/Knee over toe and Internal Rotation of Tibia

30 Mountain Climbers (15 E/L)

30 FT Frankenstein Walk

1 Min Plank Hold

1 Min Side Plank Hold (E/S)

10 Primal Pull Throughs w/Cobra

STRENGTH/SKILL

For Time:

50 Strict Ring Dips

*Every Break 5 Burpees

METCON

4 R.F.T.

2 Rope Climbs

100 Sprint

15 Handstand Push Ups

100 Sprint

EXTRA WORK

For Time:

100 DU

10 MU

75 DU

20 HSPU

50 DU

30 Dips

CORE

8 Min Tabata Hollow Rock and V-Sit up

MOBILITY

2 Min Calves

2 Min Anterior Shoulder

2 Min Hamstring

 

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