June 2, 2016

 

a) WARM UP:

  • Row 2 mins
  • jog to end of gym, back peddle back
  • do 20 jumping jacks
  • inch worm to second post, high kicks coming back
  • do 40 single unders
  • bear crawl to second post and back
  • hold bottom of squat for 60 secs

 

b) STRENGTH / SKILL:

E2MOM for 8 min:

  • 10 sec HSPU Negative + 1-3 Kipping HSPU (Scaled will do shoot to a plank + 2 push-ups)

Then,

E2MOM for 6 min:

  • 10 Shoulder Taps w/ a partner spot (freestanding)

OR

  • 10 Wall or on-box Shoulder Taps
c) METCON:

3 Rounds For Time:

  • 400m run
  • 500 row

Rest 1 min

Then do 2 sets:

  • 1 min Plank Hold

10sec Rest

  • 1 min Hollow Hold

10sec Rest

  • 1 min  Right Side Plank

10sec Rest

  • 1 min Left Side Plank

1 min Rest

d) RECOMMENDED MOBILITY:

  • banded lat distraction on rig
  • wall stretch

 

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