Thursday, December 21, 2017

10 min of joint prep

A. Hanging

60 sec x 1 set

30 sec if applicable x 1 set

2 sets of the following:

shuffle sideways on bar x 2-4 lengths. If feet are on floor, do 4 lengths

Twist x 2-4 If feet are on floor, do 4 lengths

eagle grip twist x 2-4 If feet are on floor, do 4 lengths

Now, work with a partner for a fun game of ADD ON. Create a 6 step sequence

B.  Partner Barrel roll either from standing or from table top x 6 reps x 3 sets.

C. 5 Rounds For Time:

Double Unders x 20

Barbell cleans x 9 75/115 lbs

kipping hspu x 5

NOTE: use progressions on board if you are not doing kipping hspu