Monday 4/11/16

1. Warm-up
250 m Row then:  3 Rounds of 12 weighted GHD Hip Extensions, 2 Beat swing holds (5 beat swings)

then: Iron Cross, scorpion, hamstring stretch with bands, PVC pass thru's

2. Strength
Find your 5RM touch and go deadlift – NO bounce

3. Met-Con ( 15' Time Cap)
3 Rounds
100 Double Unders
20 KB Swings 70/53lbs
20 Burpees to 6″ target

4. Gymnastics Test---EXTRA WORK
6 Rounds
5 Strict HSPU
10 Alternating pistols
15 Pull-ups