September 18, 2015 admin

09/18/15

1a. 5×5 Chin Ups, rest :30
1b. 5x:30 /Side Plank, rest :30
1c. 5x:30 Jump Rope Practice, rest :30

2. AMRAP 5mins:  Burpee Step Ups


Competitor’s Program

1. Front Squat: 3-3-2, 31X1, rest 2-3mins

2. Back Squat: 3-3-2, 31X1, rest 2-3mins

3a. 3×3 T2B + 3 Kipping Pull Ups + 2 C2B Pull Ups (stay on bar for all 8 reps), rest :60
3b. 3×40′ Double KB Front Rack Walking Lunges, rest :90

4. 4 Sets – for equal times:

10 KB Swings 32/24
25 Airdyne Calories
10 KB Swings 32/24

Rest/walk 2mins


“Since we cannot change reality, let us change the eyes we see reality.” – Nikos Kazantzakis

Increase Hip Mobility

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