3.24.2016

WARM UP:
3 RNFT
20 DUs or 20 Singles
5 Pushups
5 Air Squats
5 Hollow Rocks

Coaches’ Choice of Hip MOB

30 Min AMRAP – There is no score so slow down and use today to
Practice your Gymnastic Skills!!!

8 to 12 Total Single Leg Squats

5 to 10 HSPU OR Handstand Hold for :20-:30 sec (or free handstand walk)

2-5 Muscle Ups (ring or bar) OR 5 C2B Pullups (practice unassisted
pullups today)

10 R & 10 L Arm OH Walking Lunges (hold a KB or DB in OH Position)

5 R & 5 L Arm Windmill (same KB or DB)

:30 Assault Bike Spring Max Effort

or

STRENGTH PROGRAM

Week 3, Day 3

1. Trap Bar Deadlift 5 reps at 75% of 1RM, 3 x 5 at 87%

2. Split Jerk 3 reps at 60% 1RM, 3 x 4 at 75%

3. DB Single Leg RDL 3 x 10 per leg

4. 3 Sets Max Pushup Reps in 60 Sec Rest 90 to 120 sec Between Sets

5. Back Extensions 3 x 10

6. Hanging Knee Raise 3 x 10