Tuesday, August 11, 2015

WARM UP:
world's greatest stretch x 6 reps
shinobi x 2 lengths
trap 3 stick raises x 10 reps plus 10 sec hold

`WARM UP for PART A.
Run 400 meters @ 60% intensity
Run 400 meters @ 90% intensity
If you run in under 1:30, please do the run as prescribed. If you are over 1:30, please go to a 5 minute clock.  

A. Every 4 minutes x 8 sets: (this is for everyone who doesn't have a kipping muscle up).
Run 400 meters
ring dips x 3-7
Kipping Pull ups x 3-7 (chest to bar for advanced).

May also do bar dips or push ups.  If you have a 30 sec eccentric you may use a band for pull ups

A. Every 4 minutes x 8 sets
Run 400 meters
6 kipping muscle ups 

B1. cuban rotations @ 3131 x 8-12 reps
B2. Powell raises at 30 degree incline @ 3131 x 8-12 reps
Rest 60 sec after B2 only.