WARM UP
GETTING SOME !
A.Toes to bar skill:
2 arch to hollow swings + 2 arch to knee tuck + 2 TTB + 2 arch to knee tuck + 2 arch to hollow x 10-12, rest 30-90 sec
B1. 40 sec loaded compression pike stretch x 4, rest as needed
B2. 3.3.3 pike straddle lifts x 4, rest as needed
*point toes- knees locked out
GOT SOME
For time:
60 TTB
*Every break = 10/8 cal echo bike
*Open with AMRAP
EVERYONE
5min /Bike /row 100-105% of Avg from week 1
10min Bike / Row @ 85-95% of 20min avg from week 1
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