3/26/2014

WARM UP
Pass through
10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro swing"
Hurdlers
Leg Swings

Foam Roller

SKILL
Pull Up

BUY IN
3 sets for max reps:  Strict Pull ups

WOD

3 RFT

20 Push Ups

40 Walking Lunges Steps (each leg)

12 Sit Ups

CASH OUT

Do 3-5 sets x 10 reps of your weakest exercise...

Ask your coach for help!!

MOBILITY

Chest and Hip flexors