Saturday , 110318

@visualsofcaro

Function / Fitness / Performance:

A. Warmup.

3-4 mins of rolling out

1k row

**on top of every minute perform 12 seated Russian twist till 1k has been accuilated

3 Rounds

15 DUs

5 kang squats

10 box step ups

5 push-ups into downward dog

2 Rounds

5 WBs

5 Box jumps

5 Knee tucks/T2B

B. Amrap 13

10 ohs 95/63 / front squats

5 bar muscle ups / burpee c2b pull-ups

500m row

*modify accordingly

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Post class:

Becomplete:

1. 10-12 kB armbars each side – 5-10 second hold each rep

2. 10-12 single side bent reverse DB flys x 3-4 sets each aide.

3. 30′ banded side step x 6 times each side

4. 100 barbell row + 75 banded tricep extensions + 50 banded scap squeezes + 25 3-5 second downward dogs

5. Crossover symmetry

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