Monday, September 10, 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

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

B.
Complete as many rounds and reps as possible in 12 minutes of:
  Row 250/350 meters
 Single-Arm Dumbbell Push Presses (10 per side)