Sunday, July 5, 2015

WARM UP
500 meter row @ 60% intensity or 400 meter run (depending on air quality)
5 min of joint prep
A1. diagonal stretch x 10 reps
A2. Trap 3 stick raises x 10 plus 10 sec hold
A3. Hovering knees to squat x 10 reps
A4. YWL x 10 reps (use bench and weight) NO ANGLE

A1. L sit x 15 sec x 5 sets; rest 30 sec.

A2. pistols x 10 reps (to a box. No hand assistance) x 5 sets; rest 30 sec.


B. Every 5 minutes for 5 sets:
500 meter row
DB thrusters x 10 35/55 lbs
kipping pull ups x 10