November 9 2015

Chad mckay warm up for squat x3 each side

30 sec in pairs;thoracic stretch on rings while partner holds ohs in rack swap x3

A1.bs beg 3×5 int 5×5

Connectivity for k2e:

1/2 tabata alt arch and hollow hold (2 rounds each);

5x rolling arch-hollow- k2e on floor, then practice on bar.

B. 5 rounds of:

10 k2e

10 ohs 45/30

7 min cap

Happy 40th Birthday Wonder Woman!

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