THURSDAY 2/09/17

Warm Up:
3x 30/30 Rower Sprints
30 sec. Hollow Hold
10x Prone PVC Pass throughs
20x Walking Lunge Steps
10x KB Windmills

A) 20 min EMOM:
1st: 30 sec. Double Under Practice
2nd: 30 sec. Kip/Hollow Arch Practice
3rd: 30 sec. Double Under Practice
4th: 30 sec. Rings 2 Hips Practice
5th: Rest

B) 5 Rds For Time:
200m Run
15x GHD Sit-Ups
15x American KB Swings (53/35)

Cool Down:
3 min Jog/Walk
90 sec./side Sampson Stretch
90 sec Cobra/DownDog