26 Jan 15 Turbo stone fun....

Warmup:

3 Rounds NFT of:

12 Overhead Squats (pvc or appropriate barbell) push depth and position

8 Push-Ups

8 Ring Rows

100m run

Mobilize sholders

Skill Strength

5x3

HSPU

Kipping HSPU

Deficit HSPU (plates or parallettes)

 21-15-9

G2S (heavy as possible) #turbostones 110/75

Ring Dips

Bartouching burpees(touch something approx. 12 inches above outstretched hands)  

Cash out

30 hip extensions

 30 weighted AMSUs