Friday, March 15, 2013

A. PULLING - Those new to kipping should spend a few minutes with the coach and practice.
Advanced: AMRAP chest to bar unbroken x 5 sets; rest 3 min.
Intermediate: AMRAP kipping pull ups in 60 sec x 5 sets; rest 3 min.
Beginners: You may use a band. AMRAP kipping pull-ups in 60 sec x 5 sets; rest 3 min.  

NOTE: If you are still quite new to Flux and do not have the shoulder stability for kipping, please do 5 ring rows @ 31x1 x 5 sets; rest 2 min. 

B. Row 500 meters x 4 sets (90% intensity). You should try and hit the same time for each set.  Rest 5 minutes.  

C. Cuban Rotations x 5-7 reps x 5 sets If you hit 7 reps, go up in weight.