Thursday 10th December 2015

MOB/ACT: 
2 Rounds of 30SEC each:
Switch Hip Extenders (SHE)
T-Rotation Push Ups (TPU)
Inverted Can-Cans
Butt Bridges
Spot Inch Worms
Squat Pulls

30x Pass Throughs with stick

3RFT:
5x Pull Ups
7x Push Ups
10x OHS with Stick

AMRAP12:
In pairs
Athlete 1: 250m row
Athlete 2: 5x Burpees

STRENGTH15:
Work up AHAP
Push Press, Push Jerk, Split Jerk 

GYMNASTICS:
Kip work- (No Pull)
10,9,8,7,6,5,4.3.2.1