Deep Comp- 2/26/16

video - http://youtu.be/PW20bE1pGKs

16.1

Warmup

  1. Assault Bike X 5 minutes at 70-75%
  2. General Rolling X 5 minutes 
  3. Static Stretching (chest, shoulders, hips) X 5 minutes 
  4. Banded stretches (lats, thoracic spine, Samson stretch) X 5 minutes 
  5. E2MOM for 10: 

30s AB at 80-85% 

90s movement specific warmup (lunges, kipping, burpees) 

 

2 Rounds  

5 Overhead Walking Lunges 95/65#

4 Bar Facing Burpees  

4 Chest to Bar Pullups

 (rest 5-10 minutes, then Go-time!) 

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