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February 19, 2014


February 19, 2014

2x Hip Mobility Drill, 2min Double Under Practice, 

3rds: 5 Wall Squat, 5 Goblet Squat, 10 KB Swing

Dynamic Warm up Lanes: High knees, butt kickers, carioca, side shuffle

2min mini band squats or regular banded squats for beginners

PVC: dislocate, good morning, jump squats (once thru 15 reps each)



25 AMRAP not for time

30 sec Hollow Hold

10 Bar Kips (relax arms and attempt to release at the top)

5 Chest to Bar Pull Ups

30 sec Handstand Hold

10 Shoulder Touches

5 Snatch Balance (75/45)

1 Lap around the Bldg



25min AMRAP

30sec Hollow Hold (break up if needed)

10 Bar Kips

5 Banded Pull Up or Pull up negatives (jump or use box to get to the top then slow lower down)

1min Plank Hold

10 Plank Walks

5 Overhead squats

1 Lap around Bldg