9/29/14

warm-up:
20 grasshoppers
10 birddogs
20 hip circles(10,10)
10 blackbirds
20 kneeling shoulder rotations(10,10)
10 good mornings
10 lateral lunges
10 squat to stand
10 dead bugs

mobility:
hip plank stretch with hamstring stretch and reach
pvc windmills
pvc head through


skill work: double unders

tabata-8 rounds of:

push ups
air squats
sit ups
pull-ups/body rows