Tuesday, August 30, 2016

Screen Shot 2016-08-27 at 11.04.15 AM

Week 3 of this cycle! How are you hanging?”


Foam Roll Lats
2×10 Single Leg Romanian Dead lifts
2×15 Good Mornings with Barbell


Coach’s Choice Warm Up
Warm up Technique for Strength Work


Every 90 seconds for 18 minutes: (4 rounds)
Min 1: 1-5 Muscle ups or Muscle up transitions
Min 2: 5 Ring Pull-ups (with full turn out if possible)   
Min 3: 30 second Hollow Hold


5 2-minute rounds of:
3 Rope Climbs
Row for Calories
Rest 3 minutes between rounds
Score it TOTAL calories
Notes: If you cannot perform a rope climb scale to 12 Ring Rows, 6 Rope Lowers, or climb as high as you can for three.

Cool Down

1 Minute Down Dog
1 Minute Banded Rack Stretch each side
1 Minute German Hang on low rings
1 minute Cat Stretch

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