OPT SHE June 28

part 1:

10 min aerobic warm up including run intervals

+

TGU - 10 min practice

+

free handstand practice into front roll out

(work on portions of movement you need practice on for 10 min)

+

Burgener Warm Up - very light - 5 sets

+

triple under practice - 10 min

+

light row - 10 min cool down

(sprint last 10 sec of each minute)

 

rest as needed

 

part 2:

2 sets of 4 min amrap @ 90%:

5 perfect push ups

5 toes to bar

20 DU's

(rest 3 min b/t each 4 min set)

 

(REST 5-7 min drinking some liquid sugars and have some BCAA's)

 

2 sets of 4 min amrap @ 90%:

25 m bear crawl

25 m farmers walk - 35# DB/h

(rest 3 min b/t each 4 min set)

 

(REST 5-7 min drinking some liquid sugars and have some BCAA's)

 

2 sets of 4 min amrap @ 90%:

row 100 m

5 burpees

(rest 3 min b/t each 4 min set)

 

Results:

 

Part 1 complete, didn't have time for the light row
Rested about 15 mins and started part 2 due to time constraints
Part 2
5rnds +8 reps, 6 + 4

4+25m, 4+13m, bear crawls slow

5 , 5

Very hot today in NC!!