Monday, October 1, 2018

WARM UP

10 min of joint prep

A1.low gait locomotion x 1 length x 3 sets

A2. jump to the bar plus forward brachiation x 4 lengths x 3 sets (can also do a square on the rig if you want something more challenging)

NOTE: advanced can work on 1 arm jumps to the bar.

B. Every 2.5 minutes x 6 sets: Strict press
Set 1 – 7 reps
Set 2 – 5 reps
Set 3 – 3 reps
Set 4 – 7 reps
Set 5 – 5 reps
Set 6 – 3 reps

C. AMRAP in 10 minutes:

Row 21 calories

wall balls x 20