1/28/13 - MONDAY

WARM-UP (20 min)

2 Rounds

Ab Wheel - 12
50 lb KB Swing - 12

Mobility

RECOVERY / SKILL (20 min)

Rehab and Recovery
Skills - Select one of each (or just one if pairing with rehab):
1) Free Handstand Progressions / Handstand Walk
2) Butterfly Chest-to-Bar Pull-up / Rope Climb


MET-CON (15 min)

3 Rounds for Max Rep

2 min AMRAP

155 lb OH Hold - 30 sec
Rest 10 sec

Rest 30 sec

2 min AMRAP

Parallette Pass Throughs - 10
DU - 50
Rest 30 sec

Note: Each round is a 2 min AMRAP of OH Hold with a 10 sec rest, followed by a 30 sec rest, followed by a 2 min AMRAP of Parallette Pass Throughs and DU, followed by a 30 sec rest. Record total reps for your score. 30 seconds of OH Hold = 1 rep.

ASSISTANCE (10 min)

Superset - 3 Rounds

Assistance #1 - 12-15 reps
Assistance #2 - 12-15 reps
10 lb Side Ab Plank DB Raises - LH/RH - 12  each side

Note: Select 2 assistance exercises to accompany the Ab Plank DB Raises and do 3 sets of each. Perform as a superset.