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….
Great picture Karen! Chest to bar pull ups made to look effortless.
Way to go Stacey! First pull up today.
great job everyone! So happy for Erin and Stacey! First kipping pull up today.:) keep up the good work.
also, everyone meet @ old gym, not new one. Not much longer:)
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.