Buy In/Cash Out:
2 laps around the Building
Warm Up:
Hip Mobility - Butt Kicks-High Knees-Backward Run-Broad Jump (no arms)-Karaoke-Hamstring Stretch-Quad-Stretch/Lean Back
Shoulder Mobility - Rotations/External/Internal/3rd Degreee Burgener/Push-Ups
Then:
CF Skill Practice:
Pull Up - Dead Hang - Kipping Rythms/Progressions
Shoulder Press/Push Press
Then:
W.O.D.
Lateral Paralette Jumps x20
Supine Pull-Ups (w/TRX Straps) x10
Overhead Squat (45#Olympic Bar) x5
5 rounds for Tx
Stay Strong!
-Johnny
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