Friday, 12 September 2014

WARM UP (12 minutes)
• 3 rounds:
   1. Strict Pull Ups x 5 (use spotter, if necessary; add weight, if able) 
   2. Muscle Up Ring Rows x 3
   3. Butterfly Kip (tight body) x 3 OR Strict Gymnastic Kip x 3
   4. Tuck L-Sit on Rings x 10 seconds
   5. Back Extensions x 10

BEGINNER STRENGTH

INTERMEDIATE STRENGTH (30 minutes)
High Bar Back Squat:  10x3 @ 80% 1RM – Use the same weight for all 10 sets.

CONDITIONING
3 rounds for time:
25 Calorie Row
• 18-minute time limit.