9-29-2016

Congrats to our September ONRAMP grads!

WARM UP:

Agility Ladder and Dynamic Stretches

Shoulder Y-T-W with Light Plates

PART 1:

35 Min AMRAP NFT

1 TGU on R & 1 on L

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

500m Row – 400m Row – 300m Row – 200m Row (each time reduce by 100m)

10 Total Renegade Rows

15 Hollow Rocks

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

Hold Top of Ring Dip for :10-:20