11-3-16


Midline

8 1/2 get ups (heavy as possible) (ea. side)

*start with elbow touching the floor and come all the way up onto the opposite hand to complete each rep. 

10 hollow and arc swings-movement should be small and connected. 

15 v-ups

1:00 plank hold

X  3

Conditioning 

3 rounds for time of:
30 pistols, alternating

15 ring dips

10 hang power snatch 115/75

-Advanced-

3 rounds for time of:

50 one-legged squats, alternating

7 muscle-ups

10 hang power snatch 135/95

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