allison-and-alicia-l-pull-up-cfo-050210

ATHLETE

A. 4-5 Rounds:
5-15 Ring Pushups
Max set of L-Pull-up/Box Assisted Pull-ups/Body Rows
Rest 2:00 b/t sets

B. 5 Rounds:
160m Farmer’s Carry
12/10 Calorie Row
21 Wallballs (20/14)

GYMNASTICS SKILLS & DRILLS

A. 10min of Bridge Work

B. 4 Rounds:
10 Perfect Kip Swings
Max Set Box Assisted Pullups/Body Rows/Strict L-pullups
5-15 Ring Pushups
Rest 2 min

C. 50 Long Cycle Burpees =) – Each movement must achieve full range of motion with clean form.
Long cycle burpee:
1 squat
1 pushup
1 situp
1 superman –  (toes pointed, knees straight)
1 tuck jump*

*modify to jump squat if necessary