20140904

Warm Up

100 double unders

For 1 minute

Passive hang 5 sec

Active hang 5 sec

Rolling pistol progressions

Side side swing (switch)

5 wide squats

5 regular

5 narrow

Strength

A1) front squat with 3 sec pause 5x3

A2) leg less rope climb 5x1

B) 10 min AMRAP

5 Front Squat

10 Box or bar Burpees

15 cal row

Finisher

3 rounds

60 sec plank

30 sec side plank right

30 side plank left