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27
Feb

Thursday 022713

This Week's Mobility

Warm-Up:

Gymnastics Warm-Up – Day 2

 

12 minute AMRAP for quality:

Level 1:

10 Kips Swings
10 Strict Pull-Ups (w/band) or Ring Rows
10 Sec Tuck Hang/ Tuck Ring Support
10 Kettlebell Swings
10 Hollow Raises

Level 2:
5 Muscle-Up Row (w/turnout)
5 Butterfly Pullups
3 Weighted Strict Pullups
2 Skin the Cat
10 sec L-sits (Hang/Ring/Paralette)
3 Reverse Grip Leg Lift Handstand w/ wall

 

Strength:

High Bar Back Squat

1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95%

* Rest 2 Minutes Between Sets

 

 

Conditioning:

5 Rounds For Total Hand Stand Push-Ups of:

2 Minutes To Complete –

Row 20 Calories
12 Lateral Box Jumps (20″)
Max Effort Hand Stand Push-Ups

* Rest 2 Minutes After Each Round.

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