February 12, 2017

A:Warm Up
00:00-06:00
1:00 Jump Rope
:30s Mt. Climbers
1 Lap Run
:30s Lateral Lunges
1:00 Row
30s Jumping Jacks
1:00 Bike

06:00-12:00
Roll Upper back/thoracic
Pigeon pose x 1 min per side
Frog Stretch x 1:00

12:00-18:00
Review kipping, practice muscle ups/kipping pullups

18:00-22:00
Set up for todays workout.

B: Metcon (Time)

​For Time:
30 Front Squats @ 95/65
15 Pullups
20 Front Squats @ 95/65
10 Pullups
10 Front Squats  95/65
5 Pullups

RX+
115/75
Pullups ->C2B->Muscle Ups

C: Metcon (No Measure)

Core Finisher
40s on/20s off for 2 rounds:
L-sit
Superman
Ab-Mat situp
Strict TTB/HLR
V-Sits
Plank Hold