7.8.16

Athletes choice on warm up.

Mobilize

A)

Bench Press
4 x 10

Strict dip 1 X 25 

DB Row R/L

4 x 10

Double kb row

1×25 with 53/35 

B) 4 rounds

30 unbroken wallballs* 20/14 to 10′

20 unbroken pullups*

for every break 10/6 cal assault

A break in wallballs means if you stop moving. Can’t catch the ball and stand there. If you miss but catch in rhythm and make the next; good. 20 pullups in a row, is 20 in a row. No hanging on and re-starting your kip. We all know what 20 pullups look like.

C) 750m + 15 box jump overs(no landing on box) 24/20

x 3 rest 3 min

Friday, July 8th, 2016 at 1:51 pm / Competitive