Warm-up: JA's, skills.
Strength: Bench 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%
Skills: Headstand and Handstand extensions.
Game: Rock Band on the big screen. Teams of four will compete to get the highest score. Must have one begginer per team. Winning team of the day gets to program Monday's WOD.
Endurance: 500 m DP swim, 1000 m SS swim no fins, 1000 m SS swim w/fins.
Recovery: With a lacrosse ball roll out the knee, hip, shoulder and T-spine.
Great workout great results
