Friday, May 1, 2015

WARM UP
10 min of joint prep
400 meter run at 50% 
A1. stationary cossacks x 10 x 2 sets
A2. trap 3 stick raises x 10 reps plus 10 sec hold x 2 sets

A. 3-5 wall walks x 3 sets; rest 2 minutes

B. Every 5 minutes x 5 sets
5 back squats from rack (use your temp working sets, ie, 40x1 x 3 reps, but now no tempo).
15 burpees
AMRAP kipping pull ups in 30 sec.