MONDAY 2-29-16

Warm-up:15min

  • Plate Warm-up

with a 10-35# bumper:

20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats
10 Overhead Squats

COACH LED DOT DRILLS

Gymnastics:15min

Test though as many levels as possible.

  • (CC) Bridge: 1. Short Bridge (Hip Bridge/Shoulder Bridge) (test)

Beginner 1x10
Intermediate 2x25
Advance 3x50

Metcon:15min

  • Form: Metcon (Time)

4 rounds:

320m run
20 Push-ups

  • C / I: Metcon (Time)

4 rounds:

400m run
30 Push-ups