2 April 2015

Warm up:
Dynamics
Single leg glute bridges
Shoulder stability & T spine mob to include:
sleeper stretch/shoulder capsular mob with kettlebell (with or without banded distraction)

Gymnastics skill work:
Hollow body holds 3 sets max effort
L-Sit holds (use dip bars) 3 sets max effort

Strength:  4 x 3 bench press @ 3RM

WOD:
10!1 Pull ups
1!10 Farmer walk (lengths)
Kb or DB farmer walks 45/55 Rx2: 35/45

SILVERS:
Skill Work:  Overhead Squat
Strength:  Deadlift

WOD:  Same as regular class, mod as necessary