Tuesday, June 26, 2018

A. 12 minutes EMOTM:
1) Tempo GHD sit ups: 7 x 33X1
2) 5 Hollow Arc Swings
3) 1-3 muscle ups
4) 30-45s ring Support holds

B. Every 3 minutes
Push Press on Tempo 31X1
3 Sets of 8 reps @ 10# heavier

1 Second Hold at top
3 Second Eccentric back to front rack

C. 3 sets of each (rest 60s b/w)
1) 8 Strict C2B pull ups
2) 8 Weighted Horizantal Ring Rows
3) 8 Chest supported Upright Row with KB

D. For time: (cap 15 minutes)
60 Burpee Box-Jump Overs (24")
30 Thrusters (135lb.)
15 Muscle-ups

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