January 28, 2016

 

a) WARM UP:

Row 2 min

3 Rounds not for time:

  • 5 air squats
  • 5 scap push ups
  • 30 sec chest opener
  • 1 min Banded Ankle distraction
  • 1 min Banded Sampson stretch
b) Strength/Skill – 8 min EMOM

  • Minute 1 – 3-5 Strict HSPU*    (*if you cannot do this w full range of motion, do negatives, to develop strength) 
  • Minute 2 – 10 reverse lunges (w/ DB or KB) per leg 
c) MetCon:

Rowing –

  • 2 x 400m – Rest 45 sec between sets
  • 2 x 200m, 200m easy (no rest)
  • 8 x 100m (50m easy, 50m hard, no rest)
d) Accessory work:

  • 3 x 10 each leg DB step ups
e) Recommended mobility:

  • Couch Stretch
  • Pigeon
  • Calf Stretch
  • Chest Opener
  • Glute Smash

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