4 July 2016

Warm Up:  Jog 400 m @ 65% pace OR row 400-600m @ 23 spm

Shoulder Prep Phase 2 if you have been diligent with your Phase 1 work, otherwise Phase 1

Lat activation exercises (one and two if advanced, second exercise only for int/beg)

SKILL:  3 x 6-8 Strict banded pull ups (if working pull ups) Try to use a lower band than you used last week, one set max inverted rows
3 x 5 negative push ups

MU:  3 x 5 sets false grip pulls , 3 x 3 russian dips  3 x 10 push ups

Work:
50-40-30-20-10  SIT UPS
4-10-15-20-25  Burpee to pull up bar touch (fingertips must be over)

Rx2:  fingertip touch but not over

Rx3:  with a partner

SILVERS:

Strength:  Box squats 5x5 (Back Rack)
Scaled:  Box squats no load

Strict Pull ups 3 sets 5 (use smallest band possible)
Scaled:  Hollow body holds (floor)

WORK:

In teams, rower is timer:

20 MIN AMRAP
Row 350m
Battle ropes (alternating undulation)
Weighted step ups
Flutter kicks

Scaled:  10 Min AMRAP