12/22/2017

Warm-up 8
10  min (amrap)
8 lunges
8 HRPU
:30 sec chest stretch (use rig)
8 stretch situp
8 leg swings each leg
6 dynamic pigeon (:3 sec then switch)

HSPU work
Practice at your level
Pike push ups
knees on box
feet on box
kipping
strict

Metcon (AMRAP - Rounds and Reps)
12 min
Ascending ladder by 2's
HSPU sc: HRPU
Power Snatch 55/75
T2b sc: knees to elbows