6-DEC-14

A.

Group Joint Warm Up

500m Row

-3 Rds NFT

15 Air Squats

20 Sec L-Sit Hold

40 DU’s

 

B.

3 Rds of

7 Russian KBS 2/1.5 pood

7 Strict HSPU

 

-Then

 

3 Rds of

14 Ring Dips

14 Box Jumps

 

-Then

 

3 Rds of

21 Thrusters 45/33#

21 Pull Ups

 

C.

Mobility:

10 Sampson stretch (5 each leg)

1 min each hamstring stretch

1 min each calf stretch

1 min T-spine plate smash

 

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