9-22-2016

WARM UP:

Agility Ladder and Dynamic Stretches

Shoulder Y-T-W with Light Plates

PART 1:

35 Min AMRAP NFT

1 Rope Climb or 5 Strict Pullups

1 Sled Pull Across the Gym Walking Forward

Handstand Hold – aim to take feet off the wall and practice free
standing. Advanced practice holding free handstand (not walking)

:30 Sec Max Assault Bike Sprint

1 Sled Pull Across the Gym Walking Backwards

Pinch 2 Bumper Plates and Walk to end of Driveway and Back

Out the Front Door – Jog to hill – SPRINT up hill – jog/walk back in
to Front Door