April 7, 2015

A) 2 minute Row/Air Dyne 

1 minute of pigeon Stretch/side 

1 minute Pike Stretch

1 minute Roll out Lats/side

1 minute Pec smash with lacrosse ball 

20 Bird dogs/side

5 minutes technique work (coach led)

B) Every 90 seconds for 18 minutes

Set 1: 6 Handstands Push ups with kip @ 31X1 (Focus on the negative. If you cannot do a HSPU, still perform the negative and kick back up)

Set 2: Evil Wheels x 10

Set 3: High hang Clean @ 60+%

C) 3 rounds for times:

800 m run

Rest 2 minutes between rounds.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s