Skill Work:
300m Bike Sprint
30 second Hollow Hold
Rest 1:00
6 rounds for time
Conditioning:
30 Double Unders
10 Dumbbell Push-ups (50/35)
10 Leg Tucks*
10 Dumbbell Box Step Overs (50/35) @ (24/20″)
4 round for time
*Leg tucks are performed by hanging from a bar with an alternated grip. Hands touching each other. Start in a straight hang, and without kipping, bring the knees up to touch the elbows. Arms do not remain straight.
Mobility:
Twisted Monkey – 1:00/side
Reclined Spinal Twist – 1:00/side
Shoelace Pose – 1:00/leg
Pigeon – 1:00/side
Post times and experiences to comments
Sprint: 12 something I think 12:43
Mobility: 18:55 arms and grip killer du getting better