FRIDAY 09/13/2019

WARM UP

4 MIN AMRAP

10 JUMPING JACKS

3 INCH WORMS

3 AIR SQUATS WITH 3 SEC HOLD AT BOTTOM

THEN 1 MIN

STRADDLE STRETCH

SAMSON STRETCH

SHOULDER / TRUNK ROTATIONS

WRIST STRETCH

SKILL

3 X HOLLOW HOLD 10/10

3 X HOLLOW V UP 10/10

3 X HOLLOW FLUTTER 10/10

3 X SUPERMAN HOLD 10/10

30 ANNIE STRAIGHT LEG SIT UP

SPLIT JERK

3 MIN HAND STAND / MU

WOD

RING DIP

LUNGE

MT CLIMBER