4/8/13 MONDAY

WARM-UP
Airdyne- .5miles

Mobility

2 RDS
Hug a twinkie- 10
Band Pull a parts- 15
Hollow Rock- 45 sec
Hollow Arch- 30 sec

SKILL WORK
Muscle Up or Handstands

CONDITIONING
Complete For Time:
AirDyne- 10 miles*

ASSISTANCE
2 Super Sets
DB Shoulder Press-10
DB Front Raise-10
DB Lat Raise-10
DB Reverse Flys-10

*While one person performs the work on the AirDyne, the other will do their Skill Work.