Competitor training 2.20.16

Session 1
Mixed Modal

Death by Wall ball

Gymnastics
Super Set
A) Shoulder Dislocates: 3×10
B) V-Ups: 3×10
C) Arch Rocks: 3×10
D) Hollow Open Bar Tap (dynamic with Shoulder Lift): 3×10 Then
2) RING PUSH UP / PLANK COMPLEX: 5×3
3) MUSCLE UP W/ EXTRA PULL (1 SWING, 1 PULL, 1 MU):3×5

Conditioning
For Time 5 rounds of:
Row 500m
50 Double-Unders
Rest 1:1

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