171212 Comp
Warm-up
Coach Led Warm-Up
Metcon
Jeremy (Time)
21-15-9
Overhead Squats, 95# / 65#
Burpees
Overhead Squats, 95# / 65#
Burpees
Strength
6 Rounds for Quality (Weight)
20 Russian Swings
5 Dips
10 Sec Hanging L-Sit
60 Sec Handstand hold
10 Knee Jumps
5 Dips
10 Sec Hanging L-Sit
60 Sec Handstand hold
10 Knee Jumps
Mobility and Recovery