Thursday 3/8/18

Charles.jpg

Warm-up:

Skips, 50 JJ, 10 Lunges, 10 Squats, 10 RR, 20 Penguin jumps, 20 WB circles

Stretch:

Arm stretch (crossbody, above head, behind back) ,  half butterfly, pigeon, scorpion, Couch stretch (quad stretch)

Strength:

3 rds- Pull up Complex

A.)  3 kips, 3 pull-ups

B.)  3 pull ups, 3 C2B

C.) 3 C2B, 3 Mups

*Between sets:  :30 Plank x2

10 Upright Rows

Conditioning:

Conversational Recovery pace

EMOM: 15’

Min 1: Row 20/15 Cals

Min 2: 20 slam balls

Min 3: 15 V-ups