Friday 141212

Vise / ViseDowntown

 

-Warm up-

 

10 minutes:

50 Banded good mornings
10 Standing broad jumps

5 minutes:

3 rounds:
4 Banded ATYI
4 Cartwheels
4 V-ups

-Gymnastics- 

 

EMOM for 8 minutes

Odd: 3-5 Strict T2B
Even: 30 feet handstand walk/wall walks

 

-Strength- 

Deadlift -

3 @ 70%
3 @ 80%
3+ @ 90%
 

-Conditioning-

 

7 Rounds for time:
5 Hang power clean 135/95
10 T2B
20 Double unders
 

-Cool Down-

 

Foam Roll

-Back

-Lats

 

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James Cairney