3/25/11 - RUN INTERVALS

1. WARM UP
Mobility
- T-Ball: Feet
- Floor: Hip Internal Rotation
- Band: Pec & Neck

Dynamic Warm Up
- MB Clean Warm Up

2. SKILL & DRILL

- Muscle Up Transitions (knee), 3x3-5 reps

- Handstand Holds, 3x15-30 seconds
OR
3 rounds
- False Grip on Bar, 5-10 sec hold
- Ring Support w/ Turn Out, 10-30 sec hold

- Burgener Warm Up
- Skill Transfer Drills

3. WOD
4 rounds for time:
- Run 400m
- 50 Squats

4. STRENGTH
Fri
- Upper: Push Press, 5 sets x 5 reps

Post times and scaling to comments.