Sunday, May 27, 2012

For those who need a rope climbing tutorial, take 5 minutes with the coach. Extra joint prep for the rest of you.

A. For Time:
    Rope Climb x 3
    400 meter run (new 400 meter course)
    10 burpees
     3 Rounds

B. Ring Dips
@30x1 x 4-5 reps weighted
rest 2 min x 4 sets

C. 1 bridge with 5 sec hold x 3 sets, Advanced do bridge push-ups or 1 arm or 1 leg - 3 reps x 3 sets