Tuesday, 9 September 2014

WARM UP (15 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

BENCHMARK TEST
For time:
500m Row – As Fast As Possible

CONDITIONING (EXACTLY 15 MINUTES AFTER STARTING ROW – REST/MOBILITY)
“Strict Press Biathlon”
For time:
800m Run
21 Unbroken Strict Press, 115/75#
800m Run
18 Unbroken Strict Press, 115/75#
800m Run
15 Unbroken Strict Press, 115/75#
• 20-minute time limit.  A 200m Run penalty must be completed any time the Strict Press is broken.