warm Up: athletes choice

mobility as needed


Row 1 k

4 rounds

30/25 Cal bike

15 chest to bar pull-ups

B) class


accumulate 2 Minute L sit hold from the hang

accumulate 2 min handstand hold ( free standing if possible)

D) weakness up to one hour or 5k Row at 80-85%


Tuesday, January 2nd, 2018 at 8:16 pm / Competitive