6.23.2014

Warm Up

3 minutes Jumprope

Dynamic Drills as a group

Ankle, Hip, and Mobility

Then

• 10 Goblet Squats @ 32X1
• 5 Ring Rows @ 20X1

Strength/Skill

4 Sets

• A1: Front Squat x 2-3 reps @ 32X1 – Rest 60 seconds
• A2: Weighted Pull Up x 5,4,3,2,1 @ 20X1 – Rest 60 seconds
• A3: L Sit Tuck to Extension x 6-8 reps @ 1212 – Rest 60 seconds

-FS is a 2 second pause in the bottom and don’t bounce out of the hole

-WPU is 4 reps the 1st set and 1 rep the 4th set OR perform 2-3 reps @ 40A1

MetCon 

30 seconds of work for max reps and 30 seconds of rest for a total of 4 rounds each of:

• KB Thrusters (44/26)
• Double Unders 
• Pull Ups

– DB’s are ok for Thrusters

– If you don’t have good double unders I encourage you to try here and count attempts

– Sub jumping pull ups if you can’t perform at least 5 reps in the 30 seconds of work.