Friday, 18 July 2014

WARM UP
• 5 rounds:
   1. Strict Gymnastic Kip Attempts x 3 (arch-to-hollow swing -> Pull Up -> C2B -> Bar Muscle Up) 
   2. Strict Pull Ups x 5 (spotter or band-assisted, if necessary; add weight, if able)
   3. Tuck L-Hang x 10 seconds
   4. Kettlebell Swings x 10 (16/12kg)

STRENGTH
1) High Bar Back Squat:  1x5 @ 70% HBBS 1RM, 2x5 @ 75%
2) Front Squat:  1x5 @ 60% FS 1RM, 1x5 @ 70%, 1x5 @ 75%

CONDITIONING
5 rounds for total distance + total reps:
1 minute Plate Push, 45# (25’ sections)
1 minute Strict Pull Ups
1 minute Rest