Sunday, April 28, 2013

Coaches: I want a 20 minute warm up that includes: rolling sequences, macaco work, and some kipping pull up practice/warm up.  

A. Every 6 minutes, run 400 meters followed immediately by AMRAP kipping pull ups/chin ups in 30 sec.
5 sets

If you can only do 1 or  2 kipping chin up/pull ups at a time, do AMRAP in 60 sec.
These runs should be at 85-90 % intensity.