WARM UP / MOBILITY
Dynamic running warm-up
Dynamic hip and shoulder stretch
Wall active calf stretch
Band pull-aparts, rows, lat pull downs
Active / Passive hang + beat swing / pull-up warm-up
Dynamic hip and shoulder stretch
Wall active calf stretch
Band pull-aparts, rows, lat pull downs
Active / Passive hang + beat swing / pull-up warm-up
2015 Masters / Teens – Long Chipper
Complete for time:
1,000 meter run (2 laps)
25 Power Cleans (135/95)
25 Box Jump Overs (24/20)
25 Chest to bar pull-ups
50 Wall Balls (20/14)
25 Chest to bar pull-ups
25 Box Jump Overs (24/20)
25 Power Cleans (135/95)
1,000 meter run (2 laps)
25 Power Cleans (135/95)
25 Box Jump Overs (24/20)
25 Chest to bar pull-ups
50 Wall Balls (20/14)
25 Chest to bar pull-ups
25 Box Jump Overs (24/20)
25 Power Cleans (135/95)
Complete 3 rounds NFT:
30 x Banded good mornings
20 x V-ups / Tuck-ups / Hollow rocks
30 x Banded good mornings
20 x V-ups / Tuck-ups / Hollow rocks
