WEDNESDAY 1/18/17

WARM UP:
(Partner)
200m Run + Plank Hold
20/side x Paloff Press
50x Jumping Jacks
10/side x KB Windmills w/ 3 sec pause

A) 20 minutes of continuous work:
(NO MEASURE)
10x Hollow Arch swings on rings
*kipping practice
5x Hips to Rings
*maintain the hollow arch
10x Russian Dips
20 sec Ring Support Hold
20 sec Bottom Dip Hold

B) 5 Rds For Time:
15 Cal AD *sub Row
15x American KB Swings (53/35)
30x Double Unders

COOL DOWN:
3 min Row/AD
Athlete’s choice (bands and rollers)