01.16.17

Warm UpTwo sets of: T-Spine Pulse on bench x 10 pulses Kettlebell Ankle Pulse x 10 pulses per side Butterfly Stretch x 45 seconds

and then …

Row 500 meters @ a conversational pace

and then …

Skill: Strict Press EMOM 8:00 55%,65%.70%,75%,80%,85%,90%,and 95%

then... With a mini-band

1:00 Forward Cross Crawl https://www.youtube.com/watch?v=gBDuHhXCy9k&feature=youtu.be 1:00 Fire Hydrant Iso Hold each side https://www.youtube.com/watch?v=9TBX4v7d5zg&feature=youtu.be

WOD: 10,9,8,7,6,5,4,3,2,1 Front Squat 135/95 or 115/75 or 95/65 Pull ups

Learning handstand push ups.