Day

July 23, 2017

Warm Up: Medicine Ball Warm Up Skill: Pull Ups Workout: “Helen” 3 RFT: 400m Run 21 Kettlebell Swings 12 Pull Ups Skill: Teens Choice

Warm Up: 2x Through: 1 Min Plank 30 Sec Hollow 1 Min Squats 30 Sec Knees to Elbows Skill: OHS Workout: 21-15-9 OHS Toes to...

Warm Up: Run 400m 7 Squats-> Forward Rolls 7 Push Ups-> Lunges 7 360 spin-> Bunny Hop 7 Toes to Bar-> Backward Lunge Walk Skill:...

Warm Up: Run 400m 7 Squats-> Forward Rolls 7 Push Ups-> Lunges 7 360 spin-> Bunny Hop 7 Toes to Bar-> Backward Lunge Walk Skill:...

Warm Up: Medicine Ball Warm Up Skill: Muscle Up Skills/Drills Workout: 9 min AMRAP: (ascending by 1) Pull Up Handstand Push Ups FR Lunge Walk...

Warm Up: Track Style Warm Up Skill: Overhead Squat Workout: 3 Rounds: Run 400m 10 OHS 8 KB Swing Skill: Front Flip Progression

Warm Up: Track Style Warm Up Skill: Overhead Squat Workout: “Nearly Nancy” 4 Rounds: Run 400m 15 OHS Skill: Front Flip Progression