logo

Sunday, 28 Nov, 2010

Posted by Mandee on November 27, 2010   |   5 Comments

Warm-up:
Strict pull-ups, kipping pull-up progression practice.

Workout:

as many rounds as possible in 4 minutes of:
50 meter sprint,
5 burpees
Rest three minutes, then:
As many rounds as possible in 4 minutes of:
7 jump-squats
7 push-ups
Rest three minutes, then:
As many rounds as possible in 4 minutes of :
10 lunge-steps
10 sit-ups

Cool-down:
spend 5 minutes attacking your posterior chain (glutes) with trigger point balls

Post time to comments.

“10% of people will cause 90% of your problems” -Unknown

Russell versus another AF workout….


5 responses to “Sunday, 28 Nov, 2010”

  1. Tracey says:

    Great picture Karen! Chest to bar pull ups made to look effortless.

  2. RyanP says:

    Way to go Stacey! First pull up today.

  3. tracey says:

    great job everyone! So happy for Erin and Stacey! First kipping pull up today.:) keep up the good work.

  4. tracey says:

    also, everyone meet @ old gym, not new one. Not much longer:)

  5. Patrick says:

    50 OHS – 50 Abmat sit ups – 400m run
    then
    5/3/1 Squats: 185(5)-225(5)-250(10)
    then
    2 min Max rep DU: 35, still sucks.