April 3 2014

Tomorrow, Saturday 8 am and 9 am ONLY

Connectivity; Courtesy The Outlaw Way

2×0:45 Hollow Hold on back
2×0:45 Hollow Hold on Hands (facing down)

then in place:

count 3 second arch, roll to 3 sec hollow then one fast v up, repeat x5
then straight on the bar: 5 kips x 3 sets

A1. bulgarian kb lunges (kb in each hand), 5 each leg beg x3 int  5×3 each leg (box height is determined by 90 e.g. angle of front knee or kbs kiss the ground)* do this in pairs if large class

A2. max strict chin ups between sets

B.
10,9,8….1
d/l 90/60
100 m sprint after each round

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