FRIDAY 2-26-16

Warm-up:15min

  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea

Gymnastics:10min

  • Tuck Front Lever (Practice)

https://youtu.be/qDf97NxU5G8

this can be regressed to Inverted hang and worked down through negatives (similar to skin the cat

Weightlifting:15min

  • All: American Kettlebell Swing (3x25)

Select the heaviest weight you feel you can do unbroken 25

Metcon:5min

  • All: Metcon (AMRAP - Reps)

 500m row
Max Deadlift

F: Choose weight
C: BW
I: 1.5 BW