11/9/16

Metcon 
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
100 Calorie Row or Bike or 1 mile Run
3 Rounds:
5 Strict Handstand Push-ups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)
“Scaled”
Box Handstand Push-ups or :30 Sec Handstand Hold
Negative Pull-ups or Ring Rows with a 3 Sec Hold
Core Conditioning
Tabata:Sit-ups
Tabata:
Sit-ups
Mobility/Active Recovery
*10 Min Row/Bike/Run @Recovery Pace
Quad Rollout
Lac Ball above knee
Couch Stretch
Hamstring Rollout w/Lac ball
Banded Hamstring Stretch
Rollout upper back
Lac Ball in the shoulder
*Mobilize any other areas of need or work on some skills(Kipping/Double Unders)

 

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