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Friday Warm Up: 800m run. On last 400, start at jog and pick up pace every 25 steps to end at a full sprint. 20 Banded good mornings 20 Banded Side Steps 10 pistol squats Then: 3 rounds 10 kb Swings 8 Glute ham Raises GOAT: 15 minutes On the minute for 15 minutes, choose a skill you can do 1 to 3 reps on the minute, every minute for 15 minutes. Ex. Muscle ups, muscle up drills, ctb pullups, kipping or butterfly pullups, pistols, Unbroken TTB, KTE or Knee raises, HSPU's, Handstand holds or walks, Overhead squats, ring dips, pushups WOD: 3 rounds 10 Deadlifts 275/185lb 50 Double Unders Comments are closed.
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