Thursday 6/22/17

Warm-up:

Bike 10 Calories, Spiderman Lunges, Leg Swings, Scorpion, Arm Circles, PVC’s

Specific:  2 Rounds:  10 Scap Push-ups, 10 Ring Rows

3 Rounds:

10 Strict KB Press

5- 10 Strict Pull-ups

10 KB Deadlift (each side) 1 KB

EMOMx16:

A) 8 KB Front Rack Lunges (53's/35's)

B) 6-8 HSPU (Deficit if possible) Can Kip but only if you have 1 strict

C) 8 DB Box Step-Ups (35/25)

D) 40s Plank Hold (elbows)