4.12.16 “WORK/REST 3.3”

April 11, 2016

  

A. SKILL:
10-15 Minutes
Pull-up Practice
Butterfly-Kipping-Chest 2 Bar

B. METCON:
5 rounds
:45 seconds work
:15 seconds rest
Chest 2 Bar Pull-ups
Burpees
Double unders

C. ACCESSORY:
Superset
1. 4×15 hanging straight leg raise
2. 4×15 1-Arm KB Row
3. 4×15 Band Pull aparts
–all accessory work should be slow and controlled, focusing on repairing and rebuilding the small muscles. Use a 1-2 second concentric and a 3-5 second eccentric each rep.

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