G: Monday, December 28, 2015

WARM-UP

Crossover Symmetry, Activation

GYMNASTICS(12)

Every 2 Minutes For 12 Minutes

Freestanding Handstand Hold

STRENGTH (15)

Build to a Challenging 5 Rep Dumbbell Strict Press

Repeat Challenging 5 Rep x 3

CONDITIONING (6)

6 Min AMRAP

5 Strict HSPU

25 DUs

LACTATE THRESHOLD TRAINING (30)

3 Rounds

Row 200m Easy (2:10 - 2:15),

Row 200m Hard (1:35-1:40),

Row 200m Easy,

Row 200m Hard,

Row 200m Easy,

Row 200m Hard,

Sprint 100m 

Rest 5 Minutes

STRETCH (5)

Shoulders:  Prisoner Stretch & Armbar