Sunday, April 26, 2015

WARM UP
5 min of joint prep
A. ostrich walk with very strict form. Do not bend your knees!
B. 30-60 sec passive hang on bars plus 1 more progression
Run 400 meters @ 50% 
 C1. Low gate locomotion across the floor
C2. False grip kip on rings x 10 reps Or, regular kip on bars.
C3. standing weighted shoulder dislocates x 10 reps. 2 positions and hold those 2 positions for 10 sec on last rep.
2 sets of C1, C2 and C3.


A. 3 min AMRAP
Full clean x 3 reps 95/135 lbs
push ups x 3-7 reps

Rest 3 minutes

B. 4 min AMRAP
kipping toes to bar x 5 reps
box jumps x 5 reps 20/24"

Rest 4 minutes

C. 5 minute AMRAP
wall balls x 10
KB Swings x 12