Call Us: (701) 317-2243

12.15.14

14
Dec

12.15.14

Warm-up (8 – 10 Minutes)

In the 10 Minutes you cumulate the following in no particular order and can be split up in anyway.

1. 5 min Row

2. 1 min in the plank position (on elbows)

3. 1 Min in the Hollow Position

4. 1 Min of Supermans (minimum of 20 in that minute.  Strive for quality!)

Mobility (10 Minutes)

Foam Roll The following areas

– Upper Back

– Inner Thigh

– Calves

Strength/Skill (15 Minutes)

Back Squat 3×10 @ 70%

METCON (25 Min Cap)

3 Rounds

10 S2OH

10 Ring Dips

10 Evil Wheels

Then:

40 Alt Pistols

*Your score will be the combination of the 3 rounds and the 40 pistols.

 

Leave a Reply