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4.16.15

15
Apr

4.16.15

WARM-UP

5 min Row/Bike/Run

3 Rounds

5 Kip Swings (progressively getting bigger!)

5 Scap Push-ups

10 Hollow rocks

10 Supermans

STRENGTH/SKILL

Practice Gymnastic Swing

*Focus on momentum carrying you not pulling or engaging. If you can keep Hollow/Arch position then practice gymnastic swing and begin to pull to hips

4×8 Ring push up with turn-out

4×5 Ring pull-up w/ false grip. 3 count negative

4×2 Weighted Ring Dip

METCON

“Lynne”

5 Rounds for Reps

BW Bench

Pull-ups

*There is no time component but to keep things moving along we will partner up and your rest will be while your partner is working

EXTRA WORK

10XME Transition

* Utilize the feet if needed focusing on keeping the rings and elbows tight. As soon as there is distance, the set is done

8×4 Banded Muscle

CORE

Work on those TTB

MOBILITY

2 Min Anterior Shoulder E/S

2 Min Lat Smash E/S

2 Min Thoracic Spine

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