11/2/17

PreClass Work:
Foam Roll - Calves, Quads, IT Band
Stretch - Knee-to-Wall, Couch, Worlds Greatest, Forearm
WarmUp1

0:00-3:00
Whiteboard Discussion

3:00-13:00
3 Rounds:
2 Wall Walks
10 Scap PullUps
10 Scap PushUps
10 Walkouts
20 Kossack Squats


13:00-28:00
A) 15min Gymnastics Block
of Handstand Walk Progressions
1) BB OH Hold :30
2) HSH Facing Wall :30
3) HSH Kick up to Wall :30
4) Free Standing HSH :05-:10
5) Handstand Walk, Max Distance

28:00-48:00
B) 3 Rounds For Time:

40/35 Cal Row
200 Single Unders
200m Farmer Carry @50/35
(20min CAP)

Competitors:
50 Cal Row
100 Double Unders
200m Farmer Carry @70/50