13 August 2016

Article: Homemade Tortillas

Warm-up
3 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats

Mobility
Banded Lat Distraction
Banded Olympic Wall Squat
Shoulder & Pec Smash (ball)

Gymnastics
Pull-Up Variations (Max Reps (continuous) or Max Reps in 5 mins)

Work the progressions / variations to determine the most challenging achievable option:
- Bar/Ring Hang (10-30sec)
- Band Pull-down (8-12 reps, each colour/ small to large)
- Ring Row (step forward / feet elevated as capable)
- Barbell Pull-Up (feet on bench/box/floor)
- Band Assisted Pull-up (8-12 reps, each colour/ large to small)
- Strict Pull-ups (8+) [L-Sit ... for added core work/fun]
- Kipping Pull-ups (30+)
- Butterfly Pull-ups ...
[- Chest to Bar ...]

Metcon
with a partner, 3 RFT:
100 Air Squat
- 100' Burpee Broad Jump
100 Tuck Jump
- 100' Lunge Steps
*** 
one partner performing Air Squat / Tuck Jump, switch after Burpee Broad Jump / Lunge Steps completed
***

Then, Push-ups (Max Reps (continuous) or Max Reps in 5 mins)