29 Mar 2013

Warm Up:
Tabata Row OR Tabata DU's (pick whichever you are worse at)
3 x 10 Wall Squats
Hip Mobility

Front Squat 3 x 5 or 5 x 3        Beginners:  Front Squat weight and rep scheme tbd by coach
Back Squat 1 x 12-20                                Back Squat 1 x 10 (weight tbd by coach)

Today is a good day for double unders

Workout:
"ANNIE"
50-40-30-20-10
Double Unders/Sit Ups (anchored)

Skill Work:
3 Rounds Max Effort:
L-Pull Up/Strict Pull Up/Kip PullUp
(do as many of each as you can per round)