3/1/11 - "MICHAEL"

1. WARM UP
- Foam Roll: L-Spine, T-Spine w/Kettlebell
- Band: Samson, Supine Hip Int. Rot.
- Floor Pidgeon

2. SKILL & DRILL
- Forward Roll, 3x5-10 reps
- Muscle Up Transition, 3x5-10 reps
OR
- Floor Bridge Up, 3x10-30 sec hold
- Hollow Rock, 3x10-30 reps

- Burgener Warm Up
- Skill Transfer Drills

3. STRENGTH

4. METCON - "MICHAEL"
3 rounds for time of:
- Run 800m
- 50 Back Extensions
- 50 Situps

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