COMPETITORS 4.26.16

April 25, 2016

A. ENDURANCE:
16 Rounds
AirBike
:10 Sprint
:50 rest
MAXIMAL EFFORTS

B. Accessory:
Superset
1. 4×15 hanging straight leg raise
2. 4×15 1 Arm Dumbell 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.

C. METCON:
5 rounds
:45 seconds work
:15 seconds rest
KB Swings (70,53)
Box Jumps (24,20)
Row for Calories

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