Monday, May 14th 2018 (teens)

Warm-Up: 8 Minutes
400m Run
:45s Dragon Pose (Right Leg)
:45s Lizard Post (Right Leg, Passively Drop the Elbow to mid-foot)
:45s Dragon Pose (Left Leg)
:45s Lizard Post (Left Leg, Passively Drop the Elbow to mid-foot)
10 Cat/Cow
10 Toe Touches
20 Alternating Torso Twists
Wrist, Elbow, and Arm Circles

Strength: 20 Minutes
Back Squats (2 Second Pause in the bottom)
Warm-Up: 10 Regular Reps w/ Empty Bar, Take at least 2 sets to build to your first working sets.

6 Sets x 4 Reps
*Only choose loads that you can control with good form, even if they are challenging. 

GHD Sit-Ups (With The Medball)
10-15 Reps 3x (Rest 1:30-2 Minutes)

Workout of The Day:
For time: (10 Min Cap)
60 double unders (180 Singles)
30 deadlifts (95/65)
15 pull-ups
40 double unders (120 Singles)
20 deadlifts
10 pull-ups
20 double unders (60 Singles)
10 deadlifts
5 pull-ups