• RUN ROW RUN
    July 10, 2012 by

    Gymnastics Station (10m cap)
    A- Pulling ONLY (ROPE CLIMB, Ring Rows, Pull Up, Wt Pull Up, Kipping Pull Up, CTB, Muscle Ups, etc)

    Conditioning:
    30m STRICCCCCCT CAP!
    1 mile run
    1k row
    1 mile run

    Accessory;
    Beginners-Int; Wt Planks 5min total in Plank
    Advanced; GHD Sit Up 3×15, Wt Planks 5min total in Plank

    Mobility/Stretch:
    Hold for 15sec each: quad/hip flexor stretch laying down on each side, twists laying down on each side, inner thigh stretch laying down, & knee to chest laying down

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