ON RAMP SUNDAY: September 28, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

(C) Bodyweight Movements (10 min)

  • Sit Ups
  • Russian Sit Ups
  • Hollow Body Hold and Rocks
  • Superman Hold and Rocks
  • Handstands and Wall Climbers
  • Negative Pull Ups and Chin Ups

(D) Russian Kettlebell Swings (5 min)

  • Two Hands, One Kettlebell
  • One Hand, One Kettlebell

(E) Barbell Movements (10 min)

  • Deadlift
  • Sumo Deadlift
  • Power Clean
  • Front Squat
  • Back Squat

(F) Goblet Squats and Lateral Burpees

For Time
21-15-9 of

  • Goblet Squats
  • Lateral Burpee Jumps over Parallette