Saturday 8-13-16


  • 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

Coach led animal flow movements to fill out 25min


  • Bell (Time)

3 Rounds for time of:
21 Deadlifts, 185#
15 Pull-ups
9 Front Squats, 185#

In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012

To learn more about Bell click here

scale as needed