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

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