Thursday – 10/12/17

Warm-up
2 sets:
Lateral Crawls x 15’/side
Theraband Squats @55X1 x 4 reps
Banded Hollow hold pull down x 8-10
Single Leg Glute bridge x 10/leg
Strict Knees to Armpit x 8-10
+
2 Sets:
Front Squat w/ 3 distinct pauses on descent x 3-4 reps

Workout
A. Take 15min to find 3RM:
Front Squat w/ 2sec pause at bottom

B. As Many Rounds as possible In 10min:
15 Toes to Bar
12 Alternating DB Reverse Lunges (50/35)
9 DB Clean and Jerks (50/35)
+
rest 5min
+
5 sets of:
12 Unbroken Pull-Ups (Chest to Bar for Advanced)
– Rest as needed between sets (but rest at consistent time frames)
*The goal is solid movement and cycling kipping or butterfly pull-ups. Pick a number that suites you and practice!
**If you cannot do pull-ups pick a kipping drill and perform a set number of reps EMOM for 5-10 minutes.