2.25.17

CONGRATS TO ALL OF YOU WHO COMPLETED THE FIRST WORKOUT AND ARE DONE WITH IT! You can sit back and relax until next Thursday! :)

Individual warm-up
200m row
10 PVC dislocates
10 PVC pass throughs
10 push-ups
20 arm circles cw/ccw

Group warm-up
5 world's greatest stretch
10 PVC good mornings
10 legs swings
:30 couch stretch
20 lat pull downs
:30 hollow hold
:30 supeman hold

A.Strength/skill
Rotate through the stations each minute to complete, 4 sets of:
Station 1: 3-5 chest to bar pull-ups/kipping pull--ups or ring row/assisted pull-ups
Station 2: 3-7 Handstand push-ups/2 wall walks or :40 plank hold
Station 3: 35 Double unders/double under practice
Station 4: 2-3 ring and/or bar muscle-ups/ transition skill work
Rest 2 minutes

B. Conditioning
For time:
400m run
15 wall balls 20/14
15 abmat sit-ups
300m run
20 wall balls
20 abmat sit-ups
200m run
25 wall balls
25 abmat sit-ups