Sunday, June 14, 2015

WARM UP
5 min of joint prep
A. 400 meter run at 60%
B1. 60 sec resting squat
B2. trap 3 stick raises with supinated grip x 10 reps with 10 sec hold on last rep
B3. FM arm circles x 2 minutes
B4. diagonal stretch x 5/side 
B5. 30 -60 sec passive hang followed immediately by a more challenging progression

A. Deadlift x 5-7 reps x 3 sets; Rest at least 2 minutes

B. 3 Rounds for Time
    Double Unders x 50
    Wall balls x 25 14/20"
    Push Ups (advanced used rings) x 10-15 (should be able to do in 2 sets regardless of progression)