12.9.13 Training Session (1)

Workout
2×5 Dislocates
2×10 Squats
3×10 KBS (40, 50, 60)
2×5 Burpees
Then:
Weighted Chins-ups (supinated grip) @ 30X0 tempo
10×2 
Rest only 60-90s between sets
Then:
15x KBS @ 40# + 15m Sprint (w/KB) + 15m Sprint back
12x KBS @ 60# + 15m Sprint (w/KB) + 15m Sprint back
10x KBS @ 70# + 15m Sprint (w/KB) + 15m Sprint back
Rest while partner goes
4 rounds each
Then:
Cool Down with Static Hold Circuit
Rotate between the following movements for 8-10 minutes:
Wall Sit
Dead Hang 
FLR 
Then:
Actual Cool Down
 
Participants
[gp_workout1]
 
Coach’s Comments
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Photos
Women doing weighted Chin-ups...simply beautiful.

Women doing weighted Chin-ups…simply beautiful.