Tuesday – 1/23/18

Warm-Up
Butt Kicks x 50’
High knee Pillar Skips x 50’
Straight leg pillar Skips x 50’
Straight leg and arm bear crawl x 50’ (Forward and Backward)
Forearm Smash x 30sec
Forearm stretch x 30 sec each side
+
2rnds:
Banded Gd mornings x 10
L-Seated DB or KB Press x 10 reps
Sandbag or MB Squat x 10 reps
Push-ups or Dips x 10 reps

Workout
A. In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Push Presses
5 Heavy MB or Sandbag Ground to over Shoulder

B. EMOM, for 12 minutes (3 sets of each):
Minute 1 – Strict Ring Pull-Ups or Strict Ring Muscle Up x AMRAP in 45sec
Minute 2 – Tuck Rocks x 40sec
Minute 3 – Strict HSPU’s, wall walks, or HS hold x AMRAP in 45sec
Minute 4 – GHD Sorensen Hold x 40sec