23
Feb
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