2/8/11 - METCON

1. WARM UP
Mobility
- Foam Roll: IT-Band
- T-Ball: Infraspinatus, Distal Adductors
- Band: Hamstrings
- 1 Leg Seated Hamstring

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

KB Circuit
- 1 Arm KB Swing, 20:10x2
- 1 Arm KB High Pull, 20:10x2
- 1 Arm KB Snatch, 20:10x2

2. SKILL & DRILL
- Open/Close, 3x5 open/close, 2 sec each
- Kneeling Muscle Up Transition, 3x5 reps

OR

- Planche Pushups, 5-5-5-5-5 reps
- Tuck Sit, 5-10x10sec hold

- Burgener Warm Up
- Skill Transfer Drills

3. WOD - METCON
For time:
- 150 Burpees