Thursday-141218

image

Warmup:
-3 rounds: 5 hollow inch worms(3 sec pause),10 zombie walks,20 mountain climbers
-10 PVC passes

Skill: EMOM x 10 min
-Even min: 5 hspu (deficit as able)
-Odd min: 40 sec hanging L-sit

Conditioning: “The Ghost”- 6 Rounds for total reps

-1 min ME row for cal
-1 min ME Burpees
-1 min ME double unders
-1 min rest

Mobility:
-2 min hip capsule external rotation stretch each side
-2 min lacrosse ball glutes each side