20 min Stretch day !!
OR
RX
For load:10-10-10-10-10:Bench press
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
ACTIVE RECOVERY
5-4-3-2-1
Min on machine
Then ..every rd
6 hollow rocks
6 vsnaps
6 single leg vsnaps
6 heels to heaven
6 vtucks
6 flutter kicks
6 scissors
6 toe touches
6 strait leg v sit-ups
6 mountain climbers cross over knee to elbow
SKILL WORK
Post-workout:1 set:Max-effort hanging L-sit hold– All athletes start together.