Wednesday, August 15, 2018

10 min of joint prep

brachiation

forward twist on bars x 3-4 lengths

backward twist on bars x 3-4 lengths

NOTE: in between brachiation sets, please do hip mobility work (coaches' choice)

A. AMRAP kipping hspus in 60 sec

rest 60 sec

4 sets

NOTE: if you are just starting to get the hang of the kipping hspu, please do AMRAP in 2 minutes x 5 sets

Rest 2 minutes

NOTE: not ready for kipping hspu or prefer strict work?

ddhspu or strict hspu x 6-8 reps x 5 sets; rest 2 minutes

B. On a 4 minute clock x 3 sets:

row 400/500 meters

IN remaining time, do as many wall balls as possible.

rest 2 minutes