2/22/11 - METCON

1. WARM UP
Mobility
- PVC Oly Elbow
- Foam Roll: T-Spine
- T-Ball: Pec/Piriformis

Dynamic Warm up
- Turkish Get Ups, 10 reps/side

OR

- Speed & Agility Ladder

- KB Clean & Press

- KB Snatch

2. SKILL & DRILL
- Tuck / L-Sit, 3-5 x 5-10 sec hold
- Handstand Hold, 3 x 10-20 sec hold
OR
- Ring Pushup Variations, 3-5 x 5-10 reps
- Ring Inversion, 3 x 5-10 sec hold

- Burgener Warm Up
- Skill Transfer Drills

3.STRENGTH

4. METCON
- With a 20 minute continuous clock perform:
- Tire Flip/ Jump Through, 25 reps, then:

AMRAP
- Row 250m
- Muscle Up, 3 reps
- Burpee, 6 reps
- Box Jump (30/20), 9 reps

Post rounds and reps to comments.