2.24.15

Warm-up

3 R.N.F.T.

500m Row

15 AB Mat Sit-ups

Mobility

Lat Mobility

Strength/Skill

Strict Ring Pull-ups 4-3-2-2-2 (Most be able to maintain a hollow position the entire time)

Strict Ring Dips 5-4-3-2-2-2 (If you can’t do 2 strict use a band)

METCON

10 Minute AMRAP:

5 Thrusters 135/95

10 Chest-To-Bar Pull-Ups

20 Double-Unders

Extra Work

800m Run

2 Min Couch Stretch

2 Min Banded Hamstring Stretch

2 Min Squat on Wall