April 6, 2014

 

a) WARM UP:

Row 750m

3 rounds:

  • 5 Russian kb swings
  • banded good mornings
  • 10 leg swings – front/back & side/side
  • 10 scap pullups
  • 10 bird dogs

b) STRENGTH:

  • 20 min to establish 1 rep max deadlift
c) METCON:

For each round, you will be working for 2 mins, resting 3 mins between rounds.  This is meant to be full out effort for the 2 mins:

  • Round 1 – run 200m, max wall balls (30/20) in remaining time
  • Round 2 – run 200m, max hspu in remaining time
  • Round 3 – run 200m, max lateral box jumps (24/20) in remaining time
  • Round 4 – run 200m, max burpee muscle ups in remaining time (Scale: burpee pull-ups)

**The 200m run is from the back door to the corner hvac unit at 360 fitness and back.

d) ACCESSORY WORK:

  • Accumulate 30 supinated grip (chin up) strict pullups
  • Accumulate 30 supermans

e) RECOMMENDED MOBILITY:

  • calf stretch and foam / lax ball roll
  • foam roll hamstrings and glutes
  • wall stretch

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