Friday, April 27, 2018

WARM-UP:
4x
300-meter run 
Bear crawl square 
3 wall walk-ups 
10 push-ups 

STRENGTH:
Shoulder press

CONDITIONING:
Advanced
5 rounds for time 
15 dumbbell push presses, 45#/30#
10 ring pull-ups 
5 muscle-ups 

Intermediate
5 rounds for time 
15 dumbbell push presses, 35#/25#
10 ring pull-ups 
5-10 ring or bar dips

Beginner
5 rounds for time 
10 dumbbell push presses, 10#-20#
10 ring rows 
5-10 bench dips 

ACCESSORY:
Advanced
3x
30 Russian twists each side
10 p-bar leg lifts 

Intermediate

3x
20 Russian twists each side
10 p-bar leg lifts 

Beginner
3x
10-20 Russian twists each side
10 p-bar or floor leg lifts 

MOBILITY:
3x
2:00 cobra pose
1:00 couch stretch each side 
2:00 pigeon pose each side 

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