March 31, 2016

 

a) WARM UP:

400m Run

2 rounds of:

  • 5 KB Swings
  • 5 wall balls
  • 5 pull ups
  • 5 push ups

Then,

4 attempts at 100m row for time.  Rest 1:2

b) METCON:

5x:

  • 1 min max effort burpee box jumps

Rest 2 min

  • In the 2 min rest, accumulate 10 ring dips (work on kipping)

c) RECOMMENDED MOBILITY:

  • pec stretch and lacrosse ball smash
  • calf stretch and foam / lacrosse ball roll
  • roll bottoms of feet

 

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