phase 1: SAS friday

PHASE 1: SASWARM UPComplete 3 rounds of:
15s Passive Hang
10 reps on active passive hangs
10s on retracted hang

STRENGTH AND FLEXIBILITYComplete 4 rounds of 15-20s
Planche
Front Lever
Tuck, flare, straddle or straight

CONDITIONING & COOL DOWN:'Grip Killer'
Complete 5 rounds for time: 
Farmers Carry x 100m @24/16kg
Monkey bar traverse
advanced @ 16m (black bars up and down) beg and int @ 8m (green bars up and down)
if you cannot traverse for whatever reason, perform a 30s passive active hang set