September 24, 2015

A) Warm up

3 RNFT:10 scap pull ups

10 pass thrus

10 beat swings

10 seated banded rows

15 sec hollow hold

15 sec arch hold

B) Strength


3 sets of:

3 strict dips (add weight if able)

ME ring push ups

Rest 60 seconds

C) Metcon 

400m run

100 walking lunges

400m run

80 walking lunges

400m run

60 walking lunges

400m run

40 walking lunges

400m run 

20 walking lunges 

D) Optional After Party

6 x 3-10 sec modified dragonfly hold (hold each side for the time to count as 1 set)

3x 20-45 sec side plank