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MONDAY 160627

Warm-up:

Row or Run

Crossover Symmetry

10 Dive Bomber Push Ups

Samson Lunges Down

Bear Crawl Back

10 Pull Ups

15 Squats

Handstand Practice

10 GHD Situps

 

Skill Work:

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:
45-60 seconds of L-Sit or L-Sit Progression with Boxes

 

WoD:

Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

 

Mobility:

Mash Triceps on Racked barbell

Roll Posterior

Banded Hamstrings

Lax to Pecs/Shoulders

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