7 September 2016

Article: "The Future of Fitness"

Warm-up
3 rounds (empty bar):
5 Shoulder Press
5 Push Press
5 Push Jerk

Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Mobility
T-Spine Smash (balls)
Couch Stretch
Calf S&F (kettlebell)

Weightlifting
Kettlebell Snatch (Practice - both sides)

Metcon
5 RFT:
10 Push Press (115/80#)
200m Run
20 Box Jump Over (30/24")

Gymnastics
A, B and/or C ...
A: Handstand Walk (Practice - max distance / control ...)
B: Handstand Hold - Free (Practice)
C: Handstand Hold - Wall (Practice)