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February 25, 2014

24
Feb

February 25, 2014

Warm Up: Run 1 Lap, Hip Mobility Drill x2, 

2rds: 10 Bar Kips, 30sec Handstand/ Plank

3rds: 5 Wall Squat, 5 Goblet Squat, 10 Swings (use one size heavier than last week)

PVC  (dislocates, good mornings, Overhead Squats)2x10each

5min Banded Squat

 

ATHLETE

4rds

10 Strict Pull Ups

150 Rope Waves

50m Sled Push (90/50)

400m Run w/ Sand Bag (40/30)

Cash Out: 30 Turkish Get Ups (44/26)

 

BEGINNER

4rds

15 Ring Rows

150 Rope Waves

50m Sled Push

400m Run (use light Sandbag or only use the small yellow filler bags)

Cash Out: 20 Turkish Get ups