19 October 2016

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Article: Doubling Saturated Fat in the Diet Does Not Increase Saturated Fat in Blood

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km
*** then 3 rounds:
10 second Handstand Hold
5-10 Kip Swing / TTB / K2E

Mobility
Lat Distraction
Couch Stretch
Hamstring:
- Side Reach (M-L-M-R-M),
- sweep,
- straddle (fwd-mid-back)

Metcon
50m Sprints:
2 x 50%
2 x 75%
4 x 100%

Weightlifting
Paused Front Squat (4 x 4 @ ~40% 1RM)
1. 4 second Eccentric only
2. 4 second Pause only
3. 4 second Concentric only
4. 4/4/4

Gymnastics
AMRAP-15:
100' Handstand Walk / Shoulder Taps
1 Rope Climb
+1 Climb each round