Tuesday, April 5th 2016


Row 1000m OR Run 800m


Movement Prep:

Wrist Rotations

Elbow Circles x 10 each direction

Arm Circles x 10 each direction

Up and Back Overs x 10

Corkscrews x 10

Band Pull-Aparts (Overhand) x 20

Band Pull-Aparts (Underhand) x 20

Mini-Band External Rotations x 10

Hollow Body Position Hold -  2 x :30



Weighted Pull-Ups

10 Sets of 3-5 Reps.  Start at bodyweight, then add weight using dumbbells or chains.

If unable to perform strict pull-ups, complete 4 sets of Pull-Up Negatives with 10 second descent until failure is reached.  Then complete 4 sets of :30 Dead Hang Hold on the bar.



3 Rounds For Time:

Row 500m

30 Kettlebell Swings – 24kg/16kg

20 V-Sit Kick Outs