Tuesday, July 24, 2018

A. 12 minutes EMOTM:
1) Muscle up Transition Drill
2) 5-6 peek-a-boo swings
3) 2-6 muscle ups
4) 40-50s ring Support holds

B. Every 3 minutes
Push Press on Tempo 31X1
3 Sets of 5 reps @ 10# heavier
+ 3 Push Jerks
1 Second Hold at top
3 Second Eccentric back to front rack

C. 3 sets of each (rest 60s b/w)
1) 12 Weighted C2B Pull ups
2) 12 Chest Supported Single arm roms
3) 12 Incline Chest Supported Rows

D. Complete as many rounds and reps as possible in 15 minutes of:
15 Kettlebell Swings (24/16 kg)
10 Chest to Bar Pull ups
200 Meter Run

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