3.09.2016

Warm Up

Jumprope 3 minutes

Dynamic Drills

Then 2 Rounds of:

  • Bear Crawl x 1 length
  • Bar Tap x 10
  • Walking Lunge x 1 length
  • False Grip Ring Row x 5 @ 2111

Workout of the Day

A. 3 Sets for Quality

  • Muscle Up x 3-5 OR Kipping Pull Up x 7-10
  • Alt Pistol x 4-6

B. 5 Sets

  • Front Squat x 1 @ 32X1 + Front Squat x 1 @ 20X1 – Rest 90 seconds between.

C. 4 Rounds for time of:

  • Muscle Up x 5/3 OR Burpee Pull Up x 5
  • Thruster x 10 (95/65) OR Wallball x 15
  • Row 200m
  • Rest 60 seconds

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