07.03.18

Warmup
Run 200m
Then 3 Rounds of “Cindy”
5 Pull Ups, 10 Push Ups, 15 Air Squats
Then
Run 200m

Mobility
45 sec per side Door Jamb Pec Stretch (using upright on rig)
15 side Lying Rotations per side
45 sec of tabletop bridges
90 sec of Thoracic Extension on Foam Roller
1 min per side Lat/Tricep smash with roller

Skill
Review the points of performance of both the Strict Press and the Strict Pull-up

Strength
12 Week “Push-Pull” Strength Cycle – Week 12
Strict Press and Strict Pull Ups

Use 20 min to build up to a 1RM Strict Press and 1 max effort set of Pull-ups.

Metcon
4 Rounds for time under an 15 min cap

Performance
15 American KB Swings 32kg/24kg
12 Push Jerks 115/75
9 TTB

Lifestyle
15 American KB Swings 24kg/16kg
12 Push Jerks 95/65
9 TTB

Fitness
15 American KB Swings 16kg/12kg
12 Push Jerks 75/55
9 Hanging Knee Raises

Cashout
10 min Easy Bike