-Warm-up-
10 minutes:
2 rounds:
25 double unders
10 push-ups
5 minutes:
2 rounds:
5 inch worms
10 pvc pass throughs
15 pvc good mornings
-Skill-
A. Strict muscle up (band assisted)
-Strength-
B. Deadlift- (add 5-10 pounds for 1RM)
5 @65%, 5 @ 75%, 5+ @ 85%
Complete on a 3 minute clock
-Conditioning-
C. For time:
30 pull-ups
60 kb swings 2/1.5
1000 meter row
-Cool down-
Roller
-back (accumulate 2 minutes)
-hamstrings (accumulate 1 minute per leg)
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