Friday 140530

Vise / ViseDowntown

-Warm-up-

10 minutes:

Three rounds

5 Pull ups or Ring Rows

10 Push ups

15 Air Squats

5 minutes:

10 Kettlebell Snatches, alternating

10 Kettlebell Turkish Get ups, alternating

-Gymnastics-

A. Every minute on the minute for 7 minutes of:

Chest to Bar Pull ups, 5 unbroken

Scale to chin above or strict with band assistance. If band is not used, kipping must be. 

-Strength-

B. Dead-lift - 65%x5, 75%x5, 85%x5+

Add 5# to the number you based your dead-lifts off from last week. This a long term progression so stick to only 5# increase. Complete on a 3 minute clock. 

-Conditioning-

C. "Annie"

50-40-30-20-10 reps for time of:

Double Unders

Sit ups

Time cap: 12 minutes

-Cool down-

Cobra Yoga pose - 1 minute

10 Scorpions (https://m.youtube.com/watch?v=HSYvpApC7BI)

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