MONDAY 09/16/2019

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

PLATE GROUND TO OVERHEAD

PLATE SQUAT

SKILL

2 X HOLLOW HOLD 20/10

2 X HOLLOW FLUTTER 20/10

2 X SUPERMAN HOLD 20/10

40 ANNIE SIT UP

3 MIN PISTOL WORK

3 MIN HAND STAND / MU

WOD

RUN

KB SNATCH

BURPEE OVER KB