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3.24.15

23
Mar

3.24.15

Warm-up

200m Run/Row

10 Joint Circles

2 Weighted Pull-ups (Strict if Possible)

2 Negative HSPU (Slow as Possible)

10 Pass Throughs

10 PVC Circles

2 Weighted Pull-ups (Strict)

2 Negative HSPU (Slow as Possible)

10 Lateral Lunges

5 Goblet Squats with a 2 sec Pause at the bottom

2 Weighted Pull-ups (Strict)

2 Negative HSPU (Slow as Possible)

Mobility

2 Min Pancake Stretch

2 Min Pigeon Stretch

2 Min Couch Stretch

Strength/Skill

For 12 Min

Minute 1 – 8 Ring Support Swings

Minute 2 – 10 Seconds Holding the top of Pull-up and rest 10 Seconds. Repeat this for the entire Minute

Minute 3 – 10 Supine Rows

*Repeat for 4 rounds

METCON

200m run

15 Pull-ups

400m run

15 Push-ups

800m run

15 Pull-ups

800m Run

15 Push-ups

400m run

15 Pull-ups

200m run

15 Push-ups

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