Thursday 1/11/18

Steven military.jpg

Warm-up:  2RDS

50 m Row

50 JJ

10 Sit-ups

10 PVC Press

Stretch: Arm stretch (crossbody, above head, behind back) ,  half butterfly, pigeon, scorpion

Strength:

a.)  EMOM 5’

*5 beat swings to 3-1 kip

*5 kips to 3-5 pull-ups

*5 kips to 3 pull-ups to 2-1 C2B

*3 pull-ups to 2 c2b to1 bar mup

(choose complex)

b.)   2 x 10 Bridges and Banded Air squats

c.)   Deadlift

1x5 @ 65%

1x5 @ 75%

1x5+ @85%

Conditioning:

3 RFT

10 GHD sit ups

10 Pistols

10 Burpees

10 Pull-ups