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October 7, 2014


October 7, 2014

Warm Up: 2x Hip Mobility Drill, 2x PVC, CrossOver Symmetry


1) Gymnastics Mobility Circuit w/ a running clock

1min ea: Straddle, straddle right, straddle left, pancake,

30sec ea: Pike, butterfly, cat back, reverse shoulder, pancake


2) 10 minutes:

Handstand, head stand, hspu

Athletes that can not do hand stands will do 2rds of Rotisserie Chicken complex


3) EMOM 20

3 Hang Snatch +

3 Strict Pull Ups/ 6 Ring Rows