4-4-16

WARM UP
10 min
100 m run
10 leg swings
10 Spiderman push up
10 goblet squat
10 sec Handstand hold

Then Squat Mobility
Squat flow 5 X before moving into the next
*standing go into a goodmorning flow into a squat and reverse out .
10X
*At the Bottom of squat then add , Alt Arm Trunk Rotation
STRENGTH
BACK SQUAT
FIND 1 RM
after 3 Failed attempts at the same weight your done.

PARK CONDITIONING
10 min Amrap
200 m Farmers carry 53/35
100 m walking lunge
50 m HANDSTAND WALK
(substitute with Bear crawl)
50 m sprint (back)

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