Tuesday, July 16, 2013

WARM UP
A1. bridges with bands or 5 wall bridges x 3 sets; rest 30 sec.
A2. step behinds x 1 length x 3 sets; rest 30 sec.


A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: @ 22x2 -  3, 3, 3, 3

B. For Time:
400 meter run
3 Rounds
10 ring dips
10 pull ups (no kipping)
400 meter run

BCBD Competitors
AM. Same as A above.

B.  Either:
3 rounds for time: 
10 kipping muscle ups
10 kipping hspu

Or: 3 rounds for time:
5 false grip kipping pull ups
10 kipping hspu


PM.
For Time:
400 meter run
3 Rounds
10 ring dips
10 pull ups (no kipping)
400 meter run