Warm up:

3-5 muscle ups emom X 7 min

Rest 3 min

7 minutes to work on a handstand skill you don’t really do all that well.

A) 200m+10 ttb+400 m run+20 ttb+800 m run 30 ttb

B) 200m+5 mu+400 m run+7 mu+800 m run 9 mu

C)200m+20 hip ext+400 m run+40 hip ext+800 m run 80 hip ext

D)class workout

Wednesday, November 11th, 2015 at 6:28 am / Competitive