9 July 2015

Warm Up:
Roll out
Dynamics (do 6 lengths total)
Shoulder activation
Side lying shoulder rotations
Sleeper
Superfriend t spine and internal rotation exercises

Phase 1:  5 x 3-5 banded strict pull ups, if you can do over 5 switch bands
               3 sets max hang, rest 1 min btwn efforts
Phase 2:  Kipping technique
Phase 3:  4 sets max strict pull ups, 3 min rest btwn efforts
Phase 4:  90 pull ups as fast as possible (you may choose to do this as cooldown instead)
Phase 5:  6 sets of pull ups, the goal is to hit 20 per set unbroken.  Do not go over 20.  1 min rest btwn sets

WOD:
Complete as many rounds as possible in 10 mins of:
Run, 200 m
10 Toes-to-bars
Row, 200 m

Rx2:  Toes to Rings

MOD:  Leg raises

Cooldown:
Phase 1:  5 x 5 self assisted pull ups (low bar pull ups)
Phase 2:  Barbell curls 3 x 10-12/accumulate 40 hollow rocks btwn sets of curls
Phase 3:  Butterfly practice
Phase 4 & 5:  None


SILVERS:
Same as regular class