03.30.17

Warm Up:8:00 EMOM min1: 10 cal assault bike min 2: 10x back extensions - GHD or superman style min 3: 10 x kipping swings on rig min 4: 15 x goblet squats

then... :45 band assisted perfect stretch each side :20 spiderman stretch each side :20 superman hold 10 x wall squats Primer: Abs body position drill x 3 1 tuck up + 1 v-up + hold hollow position running clock 0-:10 perform 1 tuck up + 1 v-up then hold hollow :10-:20 repeat :20-:20 repeat :30-:60 resting WOD: 6 RFT 250m row 20 unbroken wall balls 20/14 1-5 reps gymnastics choice movement Rest :90