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Monday April 28th

By 28th April 2014No Comments

Mobility- Ankle range of motion test-1min
Hip and psoas smash- 2mins either side

Warm up-5mins
Bear crawl holds

Strength: sprinter squat- 5×8/8

Accessory: pull up/muscle up program
Pull up: eccentric pull ups- 5 sets of 4 reps with 3/5 seconds to descend to a dead hang
Muscle up: false grip ring rows/ false grip pull ups 5 sets of Max reps

WOD: 1mile run for time


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