WOD 11-16-09: TRX LEGSGO

1 hr. 20 min.
Warmup: 15 min. urban hike, 15 min. mobility work on TRX

20 x bodyweight crossover lunge (per side)
20 x bodyweight side lunge (per side)

20 x TRX Suspended crossover lunge L and R (20 reps both sides)

10 x TRX Row Complex (10 reps x 4 movements in continuous circuit:
-wide row, palms up
-palms up row
-alternating bear hug row
-wide row, thumbs up

5 x 6 movement TRX shoulder complex
-T row
-Y row
-H row
-A row
-forwards T

10 reps x 4 movements TRX chest complex
-deep, wide chest press
-thumbs up, straps under armpits
-deep, wide chest press
-lower angle chest press

10 x standing rollout
20 x bodyweight crossover lunge (per side)
20 x bodyweight side lunge (per side)

10 x TRX Row Complex (10 reps x 4 movements in continuous circuit:
-wide row, palms up
-palms up row
-alternating bear hug row
-wide row, thumbs up

5 x 6 movement TRX shoulder complex
-T row
-Y row
-H row
-A row
-forwards T

10 reps x 4 movements TRX chest complex
-deep, wide chest press
-thumbs up, straps under armpits
-deep, wide chest press
-lower angle chest press

20 x TRX pistol squat (alternating sets of five between R and L legs)
20 x TRX sprinter's start (per side, R and L)
2 x 10 x TRX hamstring/hip press complex

5 x 25 yard uphill all-out running sprints w/10 pushups after each (regular,
T, chest slap, plyo, regular)

15 min. walk back to HQ

Drill It.