Tuesday, 20 August 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Weighted Pull Ups x 3 (add weight OR reduce assistance to limit to 3 unbroken)
2) Muscle Up Rows x 2 (full arm extension and hand turnout at the start)
3) Butterfly Kip x 3 (if connecting 3 easily, use “Tight Body” Butterfly Kip)
• 3 sets:
4) Tuck L-Sit on Rings OR L-Sit on Rings x 10 seconds


CONDITIONING
3 rounds for time:
400m Run
15 Power Cleans, 135/95#
15 Pull Ups
400m Run
15 Kettlebell Swings, 24/16kg

• Strict 30 minute time cap.  Post time to whiteboard / comments.