Sunday, 28 Nov, 2010
Posted by Mandee on November 27th, 2010
5 responses
Warm-up:
Strict pull-ups, kipping pull-up progression practice.
Workout:
as many rounds as possible in 4 minutes of:
50 meter sprint,
5 burpees
Rest three minutes, then:
As many rounds as possible in 4 minutes of:
7 jump-squats
7 push-ups
Rest three minutes, then:
As many rounds as possible in 4 minutes of :
10 lunge-steps
10 sit-ups
Cool-down:
spend 5 minutes attacking your posterior chain (glutes) with trigger point balls
Post time to comments.
"10% of people will cause 90% of your problems" -Unknown
Russell versus another AF workout....
5 responses to "Sunday, 28 Nov, 2010"
November 28, 2010 at 4:05 am
November 28, 2010 at 11:23 am
November 28, 2010 at 12:36 pm
November 28, 2010 at 12:37 pm
November 28, 2010 at 2:25 pm
then
5/3/1 Squats: 185(5)-225(5)-250(10)
then
2 min Max rep DU: 35, still sucks.