Thursday 04.09.15

Warm-up

1 minute row

1 minute jump rope

10 air squats + 5 inch worm walk outs w/ push-up

* movement stretching *

Metcon

20 minute amrap

500m run

1 rope ascent / 2 mods = 1 ascent

20 alt lunges

15 kb swings (53/35)

Skill Development

kipping practice (perfect hollow body position)

Ring Dips

Ring Holds (l-sit, bent knee, or hollow body hold)

GHD back ext & sit-ups