10.06.16
Warm Up:
2 rounds as a group
1 x agility ladder
bear crawl the rest of the length of the gym after the ladder
8 Russian baby makers
Sampson stretch back to the agility ladder
1 x agility ladder
:30 squat hold
Skill: DB bench press- 45/35 or 40/25 5 sets of 4 reps- lower DB slowly and pause :03 at bottom- explode back up
WOD: 1K row 20 burpees over a sandbag 300m sandbag carry- bear hug the bag- go out right from the garage door and enter in the front 20 burpees over a sandbag
Mid-line Stabilization- if time (1-2 rounds) :30 hollow hold :30 flutter kick roll to front :30 superman hold :30 flutter kick :60 rest