Wednesday, February 14, 2018

WARM-UP: 
4x 
10 banded lat pulldowns 
10 hollow rocks 
2:00 bike 

CONDITIONING:
Advanced
AMRAP in 15:00
20 ring rows
15 kettlebell swings, 24kg/16kg 
20 double-unders 

Intermediate
AMRAP in 15:00
15 ring rows
15 kettlebell swings, 24kg/16kg 
15 double-unders 

Beginner
AMRAP in 10:00-12:00
5-10 ring rows
10 kettlebell swings, 8kg-16kg 
15-20 pogos 

ACCESSORY:
Advanced
4x
Accumulate 2:00 plank hold 
Accumulate 0:30 hollow hold 

Intermediate
3x
Accumulate 2:00 plank hold 
Accumulate 0:30 hollow hold 

Beginner
3x
Accumulate 1:00 plank hold 
Accumulate 0:15-0:30 hollow hold 

MOBILITY:
3x
1:00 Samson stretch each side
1:00 banded lat stretch 
1:00 banded pec stretch 
2:00 foam roll back

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