Wednesday, August 2, 2018

Rolling Sequence

5 minutes of Joint Prep

A1. low gait locomotion x 3 sets

A2. Trap 3 raises x 12 reps on first set and then 8 reps for last 2 sets

B.  5 Rounds for Time:

strict hspu x 5

strict toes to bar x 5

strict rope chin ups x 5 (Derek, Same as discussed for gymnastics).

Your coach will help you to make the necessary adjustments.

C. 2 Rounds for Time

     Run 400 meters

     Row 500 meters

     Burpees x 25