LUNDI 27/01/2020

WARM UP

3 ROUNDS
100m Run
10 Up Downs
:30 Dead Hang
:30 Plank Hold
Into…
2 ROUNDS
:30 Alt. Crossovers
:30 Alt. Scorpions
:30 Alt. Spiderman Lunges
:30 Bird Dogs
Into…
3 ROUNDS
5 Inchworms + Push Ups
10 Scap Push Ups
10 Scap Pull Ups

SKILL

Bar Hold (Active Hang)
-Front / Back Positions (Arch/Hollow)
-Dynamic Kip Swing
-Kip Swing + Knees-Up
-Single Pull-up
Then… 2-1-2 Drill

WORKOUT
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run