Sunday, June 23, 2013

WARM UP
Please include:
shublule practice
bridge variations
 cartwheels (non gymnastics kind)


A. Pulling
Beginners: either ring rows @ 33x3 x 5 or 30 sec eccentrics x 4 sets
Intermediate: 3-5 chin ups or pull-ups x 4 sets 
Advanced: Archers - pick your poison x 2-5 reps x 4 sets 
rest 2 FULL minutes

B. sled push x 25 meters
     10 renegade rows  25/50 lbs
     rest 4 minutes
     4 sets