Tuesday 10/11/16

WARM-UP:

400 m Row

Then: 2 Rounds of

24 Monster walks

20 Bridges with Band

50ft Shoulder stability with KB in each arm

3 Position Lunge, Pigeon,  Straddle,  Shoulder stretch on the wall (10), PVC's

SKILL:

3 x 12 Strict Pull-ups

3 x 12 horizontal Ring rows

3 x 12 Weighted Hip Extensions

3 x 8 Handstand Holds :10 sec each

MET-CON:

3 Rounds

15 Shoulder to OH 135/95# Sc: 95/65#

15 Front Rack Lunges

400 m Run