JAN 13th, 2018 OPEN PROGRAM

WARM UP

100 DU THEN 20 OTM WITH SINGLES IN REMAINING TIME X 5 MIN

MOBILITY

2 MIN RIGHT LEG BANDED PIGEON
2 MIN LEFT LEG BANDED PIGEON
2 MIN RIGHT LEG BANDED HAMSTRING
2 MIN LEFT LEG BANDED HAMSTRING
2 MIN BUTTERFLY
2 MIN PUPPY DOG
2 MIN RIGHT ARM T STRETCH
2 MIN LEFT ARM T STRETCH
2 MIN SEAL
2 MIN CHILDS POSE

ONE ROUND OR 20 TOTAL MINUTES

ACCESSORY

3 NEUTRAL TO HOLLOW
3 NEUTRAL TO SUPERMAN
5 SUPERMAN HOLLOW COMPLEX

3 HOLLOW ROCKS + 1 V UP X 5 ROUNDS

METCON

10 HSPU + 10 PULL UPS + 15 CAL ROW + 15 WALLBALLS 20/14 X 5 ROUNDS FOR TIME

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