Monday, February 23, 2015

Prep
3x
1:00 bottom of squat
10 perfect squats
1:00 olympic wall squat
10 bandy side steps
1:00 pigeon
10 side to side hops ea. leg

Advanced and Intermediate (Weight should be based on AMAP x 8)
100 double unders
12 deadlift
rest 2:00
9 deadlift
rest 1:00
6 deadlift
100 double unders

Beginners (work on perfect technique)
50-100 double unders
12 deadlift
rest 2:00
9 deadlift
rest 1:00
6 deadlift
50-100 double unders

Advanced
25 strict pull ups (partition as necessary)

3 x
30 sit ups
10-15 back ext

Intermediate
10-15 strict pull ups (partition as necessary)

2 x
30 sit ups
10-15 back ext

Beginner
20 assisted pull ups (partition as necessary)

2 x
30 sit ups
10-15 supermans

mobility
upward dog
downward dog
childs pose