Thursday, August 9, 2018

Warm Up

10 minutes of joint prep

wrist prep for OHS wall walks

A. Wall walks x 5 x 3 sets; rest 2 minutes.

B. Every 3 minutes x 4 sets:

Ring dips x 4-8 Advanced should have a 1 sec support hold

deadlifts x 7, 5, 3, 3

Use gymnastics program for dip progressions

C. For Time:

Row 1000 meters

25 OHS 65/95 lbs

25 burpees

25 kipping pull ups