Wednesday, November 8, 2017

WARM UP and JOINT PREP x 10 minutes

Muscle up eccentrics or kipping practice

A1. Push Press x 10-12 reps x 3 sets; rest 60 sec.

A2. Hollow Body holds or rocks x 30sec x 3 sets; rest 60 sec

B.  AMRAP in 7 minutes

      thrusters x 7 65/95 lbs

    kipping Toes to Bar x 5

     burpee box jump overs x 5  (over the box anyway you want - step vault, speed vault, kong, etc)