Warmup AMRAN (As Many Rounds As Necessary)
400m run (BD door to 2nd lot, down stairs back to BD door)
10 squats
10 pushups
10 situps
10 back extensions
buttkicks
soldiers
lunge twists
ab walk
skip for height
shuffle
karaoke
dislocates
Skill Review:
Deadlift/Back Squat
Work in groups of 2/3/4. Warmup with light weight 10 reps, then progress to 5 at a comfortable weight, then continue to increase load. You should do this within 3-5 sets. One group on the squat rack, one on the floor for deadlift.
3x5 Back Squat
Find 3 rep max Deadlift
Kipping Pullup Development
Superman to Hollow Body
Kip on the bar
Hip Thrusts from floor
Tuesday, November 2, 2010
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