Tuesday October 21st 2014

Prep 
5 min focused hip mobility 

6 min AMRAP
30 second Handstand hold 
200m run 
10 good mornings with an empty bar 
5 Hollow rock 


Strength 
Deadlift- build to a 5RM 

Conditioning 
For time; 
50 pull ups 
40 Box jumps 
30 Burpees 
20 HSPU
10 Muscle ups/ Bar muscle ups/ Ring dips 

*15 min time cap 

Recovery
500m row 
1 min Hollow body x3 
Calf smash