9.16.2015

Warm Up

Run 250m

Dynamic Drills

Then 2 Rounds

  • False Grip Ring Row x 5
  • Bear Crawl x 1 length
  • Step Up x 5 per

A. 4 Sets

  • Muscle Up x 3-4 (strict if possible) OR Rope Climb x 2
  • Alt PIstol x 8-10
  • Nose to Wall HS Shoulder taps x 20 or Hold x 45-60 seconds

B. For time:

  • 4 Rounds of Cindy
  • Run 400m
  • 3 Rounds of Cindy
  • Run 400m
  • 2 Rounds of Cindy
  • Run 400m
  • 1 Round of Cindy
  • Run 400m

-1 Round of Cindy is 5 Pull Ups, 10 Push Ups, and 15 Squats.

 

 

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