Monday 072814

Warm Up

Myofascial Release (4-6 min)
Band-Assisted Mobility (6-8 min)

Dynamic Mobility and Activation (4-6 min)

3 Rounds Not For Time

10-12 Toes to Bar

10-12 Pistols

8-10 Ring Dips

Ten Minute Capacity Test For Max Reps (or Calories):

4 minutes of Rowing (for Calories)

Rest 60 second 3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat

Rest 60 seconds

1 Minute of 135/ 95 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set - you may not use a rack at any point during this 60 seconds)