23 September 2014 23 September 2014
Tuesday 23 September 2014 '23 September 2014'

Where was everyone today? Was there a Justin Bieber concert that I was unaware of?

Open gym at 1630

Connectivity: (to be done prior to class)

3x:20 Handstand Hamstring Stretch (on box)

2×1:00 Hands and Feet Hollow Hold

3×5 Arch to Hollow Swing + Pullup (or C2B)

BBG:

3X8 Pause Front Squats @ heaviest possible – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00

Conditioning:

Tabata Intervals of (8 rounds – :20 work/:10 rest):

1) KB Swings 24/16kg

2) Air Squats

3) Ab-Mat Situps

(8 rounds of 1, then 2, then 3)

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