Test Your Fitness

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Friday

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Oly skill
Heaving snatch balance
3-3-3-3
1-1-1.

Then

Wod

15 minute amrap of

10 kb swings 2/1.5 pood
10 box jumps 24/20
10 ring dips.

MAD MOBI
Roll calves w bb
Pigeon
Hamstring up n over
Shoulder band stretch.

One comment

  1. Awesome thanks for the warmups (I need all the help I can get 🙂

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