April 13, 2016

 

a) WARM UP:

Slow 10 Minute AMRAP:

  • 10 Empty Bar strict presses
  • 10 Calorie Row
  • 20 banded good mornings
  • 20 second handstand hold
  • 30 second front plank hold
  • 30 single unders
b) STRENGTH:

Superset – 3 sets:

c) METCON:

Beep Test Style:

Every 90 seconds:

  • 10 KB Swings (70/55)
  • 10 thrusters (75/55)
  • Row @ 27-30 s/m

Try and do the KB Swings and Thrusters Unbroken – you go until you cannot do all the thrusters and kb swings AND GET ON the rower and start rowing at 27-30 strokes/min.

d) SKILL WORK:

  • 10 min to work on Pull ups

(beat swings, kipping efficiency, butterfly – recommend you video yourself)

 

e) RECOMMENDED MOBILITY:

  • roll hips and IT band
  • couch stretch and roll quads
  • pec and front delt smash

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