Monday, July 16, 2018

WARM-UP

Empty Bar Bear Complex x5

Row 250

Seated Hamstring Stretch

Pigeon Pose

Wall Shoulder Stretch

STRENGTH

Push Press - build to a heaviest set of 5

WOD

9 min EMOM

*alternate movements every :90 sec*

10 Burpee Box Jump Overs

15 Back Squat (135/95)

GYMNASTICS STRENGTHENING

Complete 30 strict or strict banded pull ups / 15 bar muscle ups