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Tuesday 150407

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A glimpse into Saturday's Bring-A-Friend Workout. Stay tuned for the next one!
SWU B - 3 rounds not for time (10 min cap)

Bent twisting lat stretch (DEMO), 5 reps each w/3 sec hold
Handstand hold, 20 sec shoulder shrugs, 5-15/shoulder touch, 5-15/Hip tap, 5-15 (DEMO)
Therapy Squats (regular air squats with a doubled-up miniband below your knees), 5-10

Fitness

A. Back squat, 3x5 @82.5% of training weight*; 3:30 clock
+
30 Calorie Row
30 Box Jump Overs
30 Hang Power Cleans, 95/65 or 75/55
30 Wall Balls
30 Pull-ups
30 Front Squats, 95/65 or 75/55
30 Burpees
30 Calorie AirDyne

Performance

A. Back squat, 3x5 @82.5% of training weight*; 3:30 clock
+
30 Calorie Row
30 Box Jump Overs
30 Hang Power Cleans, 115/75
30 Wall Balls
30 Pull-ups
30 Front Squats, 115/75
30 Burpees
30 Calorie AirDyne

Notes:
- *training weight is 90% of 1RM; calculate your training weight and remember it for the entire cycle - for all intents and purposes that will be your "max" for this cycle
- we'll start the chipper in waves based on numbers

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