Screen Shot 2015-01-20 at 4.07.13 PM
Don’t neglect the single side stuff. 

10 Min Med Ball Toss (1 Min Each x 2)
1/2 Length Inchworm>Up Dog > Down Dog
1/2 Length Sampson/Spiderman

1o Min Ladder 1-?
Sandbag Zercher Squat (AHASP)
Muscle-up (bar or rings)

MOD: MU to Weighted Pull-up & Ring Dip or a banded variation that is currently HARD for you.
Foundation: Sandbag or Goblet Squat/Hard Ring Rows and Push-ups

10 Rounds
30 Seconds of Max Effort Shuttle Sprints to the third pole
60 Seconds off

10 Min Sandbag Drags With a Partner Alternate every Lap

Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s