Tuesday, February 17, 2015

Prep
3x or 5:00
10 arm circles forward
10 arm circles backwards
5 plank on elbows to hands and back
5 power ball

Press
Advanced and Intermediate
1 x AMAP

Beginner
2 x 8-10

Advanced and Intermediate
AMRAP in 10:00
10 Knees to elbows
10 Burpees
Shuttle run 10 out and back/20 out and back/40 out and back

Beginners
AMRAP in 10:00
10 Knees to elbows (may sub knee raises or sit ups)
10 Burpees
Shuttle run 10 out and back/20 out and back/40 out and back

All
3x
Waiter carry, 50 m
Max L sit

Mobility
Cobra
T spine smash
Calf smash