Wednesday, 11 September 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 3 minutes Max Effort Double Unders (sub singles, if required), then:
• 3 sets:
3) L-Sit on Parallettes x 10 seconds


CONDITIONING
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
100m Run to complete each round.

• Post time to whiteboard / comments.

BEGINNER STRENGTH (alternating sets)
1a) Front Squat:  3 x 5
1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform 10 unbroken)
- Rest 1 minute between all sets.

INTERMEDIATE STRENGTH (alternating sets)
1a) Front Squat:  3 x 5 @ 85% FS 1RM
1b) Strict Pull Ups:  3 x Max Effort (add weight if able to perform 10 unbroken)
- Rest 1 minute between all sets.