Thursday November 21 2013

Prep/ Mobility 
Ankle mob 
5,10,15,20,15,10,5 Double unders.  If you have double unders, do this un broken! 
Static holds 
5x
20 Sec Ring hold 
20 Sec static bar hang 
20 Sec Handstand hold 

Strength 
Strict Pull ups/ Pull up negatives 
5x5

Conditioning 
5 RFT  
5 Ring Dip 
10 HSPU/ Negatives 
15 Box jumps 


Recovery 
Calf smash
Down Dog- 2 Min