FRIDAY 10-23-15

Warm-up:20min

  • Agility

  • Ido's squat 2.0

http://youtu.be/lbozu0DPcYI
1. Knee Push 10-20ea [work toward straight arm]
2. Knee Push hold 30s ea
3. Sky Reach 10-20ea [add straight arm as ROM improves]
4. Sky Reach hold 30s ea
5. Buddha Prayer 10-20 [extend ROM as possible]
6. Squat Bows 10-20 [extend ROM as possible]
7. Squat Bow hold 30s
8. Shake it out.

Weightlifting:20min

  • Back Squat (5rm)

Metcon

  • Metcon (2 Rounds for reps)

Tabata Sit-ups
Rest 2min
Tabata Pull-up/ring row