Monday 7/11/11

Soldiers at Fort McCoy, Wisconsin experience PT at the direction of SFC Ivy Perkins from CrossFit on the Square.

Warmup
Run around the long block, then:
3 rounds*
2 Turkish Getups per side
3 Pistols per leg
10 GHD Situps
10 kipping pullups

*After each round perform a different one of the following mobility drills:
Thoracic Extension on foam roller or lacrosse balls
“organized shoulder” band stretch
band assisted wrist flexion

Strength
1RM Front Squat

Conditioning
Tabata intervals: alternate the following exercises for 100 yards
Kettlebell Walking See-saw Press
Kettlebell Swing