Sunday 5.7.17

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PERFORMANCE/FITNESS
Warm up –
Foam Roll x 5-7 minutes
Ankles, Hamstrings, IT band, Tspine, Lats
Wall Squat x 10
Goblet Squat x 10
+
Pushup 30:30 x 2 Rest in top
Air Squat 30:30 x 2 Rest in Bottom
+
Gymnastics Work –
A. HS Hold Stomach to wall – 30:60s x 3
B. Bar Hang 30:60s x 3
C. Arch up Hold 30:30 x 3
+
13 minute Amrap
15 Goblet Squat 55/35#
1 Burpee box Jump over 30/24″
15 Goblet Squat
2 Burpee box Jump over 30/24″
15 Goblet Squat
3 Burpee box jump over 30/24″
15 Goblet Squat
4 Burpee box jump over 30/24″
etc…..