24 May 2016

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Article: A Ranking of Snack Bars Strictly by Nutritional Content

Warm-up
Row Technique - 7s Warm-Up:
7 strokes - Hips Only
7 - Hips & Arms
7 - 1/2 Legs Only
7 - 1/2 Legs & Hips
7 - 1/2 Legs, Hips & Arms
7 - Legs Only
7 - Legs & Hips
7 - Legs, Hips & Arms
*** Stroke Rate: 18-26 / min ***
Additional Options:
- Eyes Closed
- Feet Out (No straps)

Mobility
Lat Distraction
Banded Pigeon
Hamstring S&F (barbell)
Tricep S&F (barbell)

Metcon
After completing "A", do 3 rounds of B1-2-3,  resting / switching as needed ...

A: Metcon (Time)
30-20-10
Hang Power Clean (135/95#)
Pull-up
Row (calories)

B1: L-sit Hold (Max effort hold for time)
- Maintain the "L" position while supporting with hands on parallettes, rings, floor, rope etc.

B2: Hip Extension (1:1 for seconds of L-Sit Hold)
Variations: GHD, PVC / Band / Bar Good Mornings

B3: GHD Hamstring Curls (3 x (5-10))