07-08-14

A.

Group Joint Warm Up.

Row 500m @ 15 s/m

Rest :90

Row 500m @ 20 s/m

Rest :90

Row 500m @ 25 s/m

 

B.

“Test 3”

Tabata Squat (8 rds of 20 seconds work, 10 seconds rest)

Max Muscle ups in 4 min

**Begin MU’s after the last 10 second rest for squats.

Score is lowest number of squats in a round x MU.

 

C.

10 Rds

3 Weighted Pull ups 40/25# (hold dumbbell between feet)

5 Burpees

7 Power Snatch 75/55#

-Rest 1 min

Score is slowest round

 

D.

Mobility

1 Min barbell shoulder smash

1 Min glutes smash

1 Min t-spine smash: overhead extension bias

 

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