Monday – 7/9/18

Warm-up:

dislocates,

squat waves,

table tops,

3 rounds:

10 ring rows,

10 assisted dips,

10 BB front squats,

10 BB SDHP.

Strength:

EMOM for 8:00

1-4 muscle up or muscle up progressions,

5-8 ring dips.

Met-con:

AMRAP in 12:00

10 front squat (135/95),

10 SDHP (135/95),

400m run.

Mobility:

shoulder internal rotation with BB.

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