Saturday 1/27/18

Ally.jpg

Warm-up:   2 RDs

150 m Row

50 JJ

10 Sit ups

10 PVC press

Stretch:  Leg swings, 3 position lunge, shoulder stretch on boxes, scorpion

Strength:  

3 rds- Pull up Complex

A.)  3 kips, 3 pull-ups

B.)  3 pull ups, 3 C2B

C.) 3 C2B, 3 Mups

Then:   Deadlift

20 Barbell Good mornings

20 Kang Squats   https://www.youtube.com/watch?v=4OBvQnHz5R0

1x5 @ 75%

1x5@ 85%

1x5 @ 95%

Conditioning:

For Time:

20/15 Cal Bike

10 Ring Dips

20 Cleans 135/95#

10 Ring Dips

20/15 Cal Bike