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3.17.15 “Bowen”

16
Mar

3.17.15 “Bowen”

Warm-up

20 Burpees

Then 3 Rounds

12 Kettle Bell Swings

10 Air Squats

8 Kip Swings

4 Lat Pull-ups

2 Pull-ups

Mobility

2 Min Shoulder Mobility
2 Min High Hamstring
2 Min Hip Flexor

Strength/Skill

For most of you we are going to get our first Muscle Up today. For those of you who already have them, we are going to do Death by Muscle-UP (Minute 1, 1 Muscle Up…Minute 2, 2 Muscle Ups…etc.,etc.)

METCON

3 rounds for time.

“Bowen”

800m run

7 deadlifts 275/185

10 burpee pull ups

14 kettlebell thruster 24/16 (7 each hand)

20 box jumps 24/20

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