6 April 2016

Article: World Class Fitness in 100 Words - An Analysis

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

Mobility
Anterior Shoulder / Pec S&F (ball)
Seated Leaning Hip Opener
Gut Smash
Dynamic Hamstring warm-up

Metcon
Alternate between A1&A2 for 5 sets ... then complete AMRAP WOD
A1: Bench Press (5 x 10)
A2: Strict Pull-ups (5 x 5)
- Perform appropriate / directed movement variation ...

AMRAP 20:
200m Run (250m Row / 500m Bike)
20 Jump Squat
15 Sit-up
10 Push-up