Friday, February 23, 2018

18.1 warm-up:


2-3 Rounds:
20-50 DU (Or single unders)
10 Psoas March (https://www.youtube.com/watch?v=rA8V4jRP0l4)
8 V-Ups (Scale to Tuck-ups)
6 Hollow Hold DB or banded fly
4 Hollow to Arch Rolls
2 Prisoner Rotations (https://youtu.be/U6urk7uF8i8)
Run 200m

5 Rounds NFT:
6 KB Pullover
6 Dbl KB Clean
3 Wall Walks (Adv. 6 HSPU [deficit optional])
** Saturday Open participants, use light weight for activation/movement only. Non-Saturday Open participants: Go AHAP.

AMRAP 10
6/6 Med Ball Knee Strikes
2 Burpees
6 Med Ball Cleans
2 Burpees
6 KB Swings
2 Burpees

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