Brucey and Dean Hitting the “15 Minutes of Heaven”

John Doing 30 Muscle-Ups For Time… Sub 6 Minutes on a Stress Fracture in his Foot..

Dynamic Mobility Warm-Up:
Inch Worm
Scorpion Hold
Reverse Scorpion Holds
Spiderman Lunge
Squat Therapy
Hip Openers
Power Skips

Strength WOD: Alternate between the Two Movements:
A1. Back Squat 5-5-5(Compare to February 18th, 2010)
A2. Handstand Push-Ups- 5-8 reps x 3 sets(Compare to April 19th, 2010)

Metabolic Conditioning WOD:
AMRAP 12 Minutes of:
3 Strict Pull-Ups
6 Knees to Elbows
9 Box Jumps

Kevin’s Notes: For Handstand Push-Ups, if you cannot perform full range of motion, then perform to an abmat or perform negative handstand push-ups. For the Metabolic Conditioning Workout of the Day, men will use 24 inch box. Women will use 20 inch box. Strict Pull-Ups will be performed throughout the 10 Minutes.