3/12/11 - 40:20x2 CIRCUIT

1. WARM UP
Mobility
- T-Ball: Around Scapula with Arm Flexion
- Band: Low Pec & Neck
- Band: Shoulder & Elbow Flexion

Dynamic Warm Up
- Tabata KB Warm Up

2. SKILL & DRILL
SKILL PROGRESSION FOR TOE TO BAR & SKIN THE CAT
2 rounds:
- 3 strict toes to bar (passing through tuck position, knees to chest and then kick the bar)
- 3 Ball ups (assisted as needed)
- 3 Beat Swings (remember to have active shoulders!)
- 3 Strict leg lifts (performed with straight legs as high as you can lift with pointed TOES!

3. WOD - 2 ROUND ROTATION
40:20x2
- Jump Rope
- Pushup

- Hang MB Clean

- Tire Flip Jump Throughs
- Wall Walks

- KB Clean & Press

- Box Dips