Monday June 6th 2016

Mobility:  Foam Roll Lats 2-3 minutes each side.

Skill: Kipping Swings (Hold onto something lightweight, like wrist wraps between your feet while kipping.)  

Spend 4 Minutes warming up your kipping & pull ups. Then complete 3-4 unbroken sets of 3-10 kipping Pull ups (If this is easy, do Chest to Bar)  

Workout: For Time

  • 800m Run (600m)
  • 12 Push Press (45/65/95)
  • 8 Lateral Sandbag over box (45/60/80)
  • 600m Run (400m)
  • 12 Push Press
  • 8 Lateral sandbag over box
  • 400m Run (200m)
  • 12 Push Press
  • 8 Lateral sandbag over box

Diablo F!T

Increasing AMRPAP: 5-6-7 with 1 Minute between working sets

*Start with a 1 minute Plank in a push up position.

Then AMRAP of:

  • 200m run
  • 8 Dumbbell Push press
  • 10 Lateral Box over
  • 12 Dumbbell Russian Twist.

Pick up where you left off at the end of each set.  


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