Wednesday, July 17, 2013

WARM UP
A1. straddle ups x 10
A2. brachiation
A3. monkeys - forward and backwards

A. TGU
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: 1 rep x 5 sets

Add weight with each set.


B1. L sit hang to front lever x 5 reps - 1 sec in L sit and 3 sec on front lever x 4 sets; rest 60 sec.

B2. 25 meter shuttle sprint x 8 lengths = 200 meters  @ 90 %  x 4 sets; rest 30 sec.

(Goal is to have the exact same time for each sprint).

B3.  AMRAP unbroken double unders x 4 sets; rest 100 sec.

BCBD
A.  4 Rounds for Time:
     30 wall balls
     15 burpees
     25 air squats
     30 double unders