5.25.18

Friday 
PERFORMANCE/FITNESS
A. Gymnastics Skill Work x 15 minutes
Choose 3 Movements (1 from Each Column) of following Options and cycle through 2-3 sets 
Pulling 
  1. Rope Climb 
    1. Legs or Legless
  2. PegBoard 
  3. Kipping MU, CTB Pullup or Pullup
Pushing 
  1. Handstand Walk
  2. Handstand Pushup 
    1. Strict or Kipping 
  3. Dip 
    1. Strict or Kipping 
 
Midline 
  1. Hollow Rock /Hold
  2. Arch Rock /Hold 
  3. L Sit 
  4. Standing Side Bends 
B. “Long Haul”
Complete as many rounds and reps as possible in 25 minutes
10 Double Kettlebell Step Over 24/20” 70/55# per hand
20 Sit ups
40/28 Cal Row
C. Decompression x 1-2/side

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