April 16, 2014

Warmup: 3 rnds
10 jump tucks
10 spider stretches
10 banded good mornings
20 arm circles forward + backward

Extended Mobility:
Hamstring Stretch, 2 min (sitting, legs out straight, hands on toes, head to knees)
Front hip wall stretch (quad stretch with knee up against wall, foot in the air, other leg out in front)
High Band shoulder stretch (band over head on pullup bar, palm facing ceiling, step back with same leg)
Low Band shoulder stretch (band even with hip, pulling arm back behind head, palm facing ceiling, like a tricep stretch)

Gymnastics: Hollow rock
3 rnds:
30sec hollow hold on back
30sec rest
-rest 5 min-
tabata hollow rocks (20 sec on/10 sec rest....hollow hold rocking back and forth)

MetCon: 8 min AMRAP
20 KB Swings (24kg)
40 Double unders
(got 3 rounds + 20 swings)