Sunday, February 15, 2015

rolling warm up 5 reps on each position please
Goal is go from roll to squat in bare feet and roll to straddle up.

brachiation advanced: 1 arm monkey slap plus passive twist to active again x 3 per side x 3 sets
brachiation Intermediate:
Brachiation Beginner: 

Trap 3 stick raises x 10 reps plus 10 sec hold x 3 sets

 A. AMRAP OHS in 4 minutes. Work with a partner. 65/95 lbs

B. With your partner, accumulate 3000 meter row for time.