Tuesday, October 4, 2016

Prehab

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

Warmup

Strength

Every 90 seconds for 18 minutes: (4 rounds)

1: 3-5 Hips to Rings, (Beg, try MU on last H2R, Advanced: muscle up after each H2R)

2: 5 Dips with a five second negative, bands if necessary (advanced muscle up into the dips)

3: Bottom of the dip hold- Acc 35 seconds (advanced on high rings)

Conditioning

5 Rounds:

Run 400 Meters

3 Rope Climbs

Cool Down