What better way to kick off 2011 than a new training cycle! woot woot!
Remember, log EVERYTHING!
Weekly Warm-up Mobility: Accumulate 2mins psoas stretching/side Double Under Practice (2 mins)
2 Rounds:
- 10-15 Ring Rows (controlled tempo)
- 15-20 Scapular Push-ups
- 10-15 Squats with band around knees (controlled tempo)
- 10-15 Low Box Step-ups
- 2-6 Cast Wall Walks
Part 1: A1. Seated Dumbbell Press 4 x 6-8 [3011] - rest 60sec A2. Barbell Rows 4 x 6-8 [3010] - rest 90sec
Part 2: *BENCHMARK #1 (20min cut-off)
2 Rounds for Time of:
- 15 Pull-ups
- 30 Burpees
- 60 Kettlebell Swings