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Thursday

April 2, 2015

Warm-up

1000m row
Mobility
Warm-up
2 Rounds of CF Warm-Up, Ring Rows & Ring Dips
10 Reps of Each:
PVC Overhead Squat
Ring Dips
Samson Lunge
Ring Rows
Sit-Ups
Back Extension
Gymnastics
Strict Pull-ups (40)
Metcon
Metcon (Time)
5 rounds:
400m run
30 SL Sit ups
15 DL
Rx = 50 % 1 RM
Rx+ = 77.5/115 kg


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