Tuesday 04-02-19 C

Tuesday, April 2, 2019

Warm Up
Bent Over Lat Stretch On Rig x 60 Sec
In-step Lunge With Rotation x 30 Sec/Side
Lying Iron Crosses x 14
+
2-3 Rounds
Run 125m
10 Pronated Ring Rows
14 Walking Lunges
15 Sec Tuck Hold
15 Sec Superman Hold

Skill
Pronated Chin Over Bar Hold Into Pull Up Negative 
- Can jump or pull into position
- Can add weight with tempo focus
Single Arm KB Rack Split Squat 
Tuck Up To V-Up Complex 

3 Sets
Pronated Chin Over Bar Hold Into Pull Up Negative x 5 (3 Seconds Each)
- Can jump or pull into position
- Can add weight with tempo focus

Single Arm KB Rack Split Squat x 8/Side
Tuck Up To V-Up Complex x 6
- Rest 30-60 Sec b/w Movements

14 Min AMRAP
15 KB Swings @35/25
15 KB Goblet Squats @35/25
400m Run

Score: Total rounds + reps

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