Tuesday, July 17, 2018

A. 12 minutes EMOTM:
1) Muscle up Transition Drill
2) 5-6 peek-a-boo swings
3) 2-5 muscle ups
4) 30-45s 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) 10 Weighted C2B Pull ups
2) 10 Chest Supported Single arm roms
3) 10 Incline Chest Supported Rows

D. Complete as many rounds and reps as possible in 12 minutes of:
60-Foot Front-Racked DB Overhead Walking Lunges (50/35)
12 DB Push Press (50/35)

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