08 August 2017 – "Annie"

WORKOUT OF THE DAY

A) Gymnastics

4 sets of:
3 Weighted pull-ups
– Rest 5 seconds –
Max strict pull-ups (no-load)
– Rest 3 minutes –

B) Conditioning

"Annie"
50-40-30-20-10
Double under
Abmat sit-up

ENGINE WORK: AEROBIC CPACITY

VO2 Max: Run

2 rounds:
500m @ 1 mile pace
Rest 2 minutes
200m sprint
Rest 2 minutes
400m @ 1 mile pace
Rest 2 minutes
150m sprint
Rest 2 minutes
300m @ 1 mile pace
Rest 2 minutes
100m sprint
Rest 2 minutes

*Record the time for each round

MOBILITY DRILL OF THE WEEK