Tuesday, 15 July 2014

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

STRENGTH
1) High Bar Back Squat:  1x5 @ 60% HBBS 1RM, 1x5 @ 70%, 2x5 @ 75%
2) Front Squat:  1x5 @ 65% FS 1RM, 1x5 @ 70%, 1x5 @ 75%

CONDITIONING
 For time:
100 Double Unders
50 Burpees
50 Kettlebell Swings, 24/16kg
100 Double Unders
15-minute time limit.