Monday February 5, 2018

Warm Up
:30 easy bike/row
:30 Push up to down dog

:30 medium bike/row
:30 Air Squat

:30 fast bike/row
:30 active spiderman
+
Barbell Warm Up
+
Gymnastic warm up
(holds, kips, swings, etc)

Mobility
Couch Stretch
Squat Hold
Chest Stretch
+
Movement Prep

Strength
Pick one movement and find your 1RM
Deadlift 1RM
Bench Press 1RM
Back Squat 1RM

Gymnastics
Pick one and find your best set
Max strict pull up
Max kipping pull up
Max set of muscle up
Max set of T2B
Max set of HSPU

Conditioning
1min max cals AB
OR
500m Row for time