Thursday, March 3rd

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Gymnastic strength circuit: 4 Rounds
1: 10 straight arm plate raises (all the way overhead)
2: 12 lateral dumbell shoulder flies
3: 6 negative pull ups
4: 12 V-Ups

Strength circuit should be done with rest only after completing each movement once. During the plate raises athletes should be holding a hollow positioning while standing to mimic a handstand. Anyone who does NOT have pull ups should be jumping up to the bar and holding the negative as long as possible (NO BANDS UNLESS ABSOLUTELY NECESSARY)

Conditioning: (light, pre-open 22.2)

AMRAP 9
200m run
10 Hand Release Push Ups
20 Sit Ups
30 Air Squats