Tuesday, December 16, 2014

Drill, Skills and Conditioning

Pull-Up Development:

  • 5 Rounds Max hold at top
  • :30 Sec Rest after each set

Then

3 Rounds

  • Max Pull-ups in :30sec
  • :30sec Rest after each set

Core Conditioning:

  • 20sec each movement
  • Blacktop Bearcrawl after each set

3 Rounds

  • Situps
  • Flutterkicks
  • V-Ups
  • Plank

Metcon:

3 Rounds

  • 20 KB Hand to Hand Swings
  • 20 KB Cleans
  • 20 Kb Push Press (10 each side)

 

 

 

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