Warm up:

60 cal row+3 rounds of strict Cindy 

Mobility:15 min

A) 10 rounds

1 thruster 225/155

1 leg less rope climb 

B) Complete as many rounds as possible in 20 minutes of:

10 burpee pullovers 

30 squats

60 seconds of freestanding handstand hold

C) class if you want.

D) accessory work

20 reverse hypers+15 ghd x 3 rounds… Nft. Take rest between movements to ensure you are working larger muscle groups and not the stabilizers/secondary movers. 

Wednesday, February 17th, 2016 at 6:04 pm / Competitive