Tuesday 09-12-17

Monday, September 11, 2017

Warm Up:

Foam Roll- Lats, T-Spine, & Hamstrings

Static Calve & Hamstring Stretch

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Dynamic Bounding & Anaerobic Power:

A1. Power Skips, 3 X GL

A2. Assault Bike/Row Sprints, 3 X 15 Secs @ 100% 

B1. Reactive Plate or Box Jumps, 3 X 3-5  

B2. Heavy Russian Swings, 3 X 5-7 @ 70/53lbs

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Week 3 of 4 Gymnastics Skill:

10 Mins to Complete:

50 Kipping or Butterfly Pull Ups (today's priority)

200 Double Unders (fraction intelligently)

- reverse the order as needed if DUs are an issue

- this is your score for today's workout

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Workout:

12 Min AMRAP of:

4 Tough Deadlifts @ 275/175

6/4 Strict Pull Ups

8 Box Jump/Step Down 24/20"

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