9-13-2018

Dynamic Warmup: LPHC Activation
2 Rnds (6Mins)
Banded Warmup :30sec @ ea
xband walk, monster walk, reverse monster walk, hip flexor high knee, upright row, ohs

Aerobic Foundation
5 x 400m run
rest 90-120sec
record each 400 time
*Substitute row or Ski Erg if need (A. Bike is ok but will be 90sec @ 75% Effort)

Gymnastics Training
EMOM 8 Min
E: 5 pull-ups + 5 pushups (Adv: Strict Pullup + Strict HSPU ) (Sc: 5 Rows + 5 HRPU)
O: 30sec Hollow hold or Rock