-Warm up-
10 minutes prior:
100 Banded Good Mornings (http://m.youtube.com/watch?v=Eaqaj4Zf7mc)
5 minutes prior:
20 Push Balls (no squat wall balls)
20 Push ups
10 PVC Pass Throughs
-Gymnastics-
Three rounds, each for max reps, of:
Pull ups, kipping or butterfly
Rest 3 minutes
Sub ring rows.
-Strength-
Dead-lift - 70%x3, 80%x3, 90%x3+
Max reps on set 3. Complete on a 3-3.5 minute clock. Not touch and go.
-Conditioning-
Every minute on the minute for 12 minutes:
Odd Minutes - 8 Power Snatches, 75/55
Even Minutes - 10 Burpees
-Cool Down-
20 Cat/Camel Stretch
20 Swimmers
Post all results to comments.
No comments:
Post a Comment