GM Progression

Training: 

Warm-up

60 sec resisted run
5 wall-walks, feet elevated
x 3 sets
 +
60 sec weighted hollow rock hold
10 reps of brachiating, single arm alternating or "flagging"
x 3 sets

then, 

for time;
400m run
50 air squats
800m run
50 air squats
400m run

then, 

patner paybacks: 30 reps x 3 sets; rest while partner goes

Notes: 

- new Movement and Mobility class starts this Thursday at 5:30PM.  All other Thursday classes will be our normal deload day for the Group Training Sessions

- see yesterday's training post for the weekly skeleton to better plan your training day