8.7.17

Gymnastic Skills and Drills:

1)2 X 1 min Couch Stretch (each leg)

2)Accumulate 1:30 min in L-sit on

parralettes w/ 2 - 45# plates

and 25# plate under feet

Legs must remain locked out and

straight!

 

BB CYCLING:

3 Position Snatch (Floor, Hang,

Power Position – do not drop bar):

5X1 @ 80% of all-time max for the

complex.

 

Strength:

1)B Squat (do class if possible)

5 Attempts @ 3RM

2)Reverse Hyper

3x20

 

Metcon:

Back Squat 3-3-3-3-3 reps

then,

4 X 100m (45/25)

Team Prowler Sprints

Split class into teams of no less

than 4 person teams. Complete

4 100m sprints relay style