Monday, February 22nd

Athlete Warmup: Row, Run or Bike —> get the blood flowing

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Midline Work: Hangman Hell

2 Rounds of

10 second Hanging L-Sit + 10 second Hanging Tuck Holds + 10 seconds Hanging L-sit Flutter kicks (Cannot come off bar between movements = 30 seconds of work)

GHD Hip Extension x 20

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Practice: Banded Oblique Twists

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Strength: Front Squat 8x3

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WOD: 100 Lunges then,

5 Rounds for Time

15 Wall Balls 20/14#

12 KBS 55/35#

9 Pullups