2/11/11 - ENDURANCE & LIFT

1. WARM UP
Mobility
- T-Ball: Subscapularis
- Band: Hamstrings
- Pigeon Stretch

Dynamic Warm Up
- Arm Circles
- Lateral Tube Walk
- Inchworm with Pushup
- Iron Cross
- Scorpion

2. SKILL & DRILL
- Handstand Hold, 3x10-20 sec hold
- Ring Dip, 3-5x5
- 100 Hollow Rocks
- Burgener Warm Up
- Skill Transfer Drills

3. WOD - ENDURANCE & LIFT
- Tabata Row, 20:10x8
- 10 minutes to find 1RM Back Squat