3/18/11 - "TOSH"

1. WARM UP
Mobility
- T-Ball: Sub-Scapularis, Adductor
- Band: 5-Point Shoulder

- PVC: Pass Throughs and Elbow External Rotation

Dynamic Warm Up

- Inchworm to Scorpion/Pushup
- Hollow Hops
- Side Straddle Step
- Hollow Reverse Lunge

2. SKILL & DRILL

- Ring Dip, 3x3-5 reps

- 1 Arm KB Overhead Squat, 3x10/side

OR

- Handstand Balance with Wall Touches, 3x10 sec

- Rolling or Box Pistols, 3x5/side

- Burgener Warm Up

- Skill Transfer Drills

3. STRENGTH

- Lower: Overhead Squats, 3-3-3-3-3 reps

OR
- Upper: Floor Press, 12x2@50% 1RM

4. WOD - "TOSH"
Row 3x(250+500+750m)
- Rest the exact time it takes to perform each interval.