- WARMUP
- Shoulder mobility then...
- 2 RNFT
- 10 Empty Bar Front Squats (10 second hold on bottom during 10th rep)
- 10 Supermans
- 10 Pushups
- Skill work: MU and double under (10 min total)
- EMOM max effort x3 (9 minutes)
- minute 1:Ring Muscle Ups Rx / Bar MU or 2x C2B pullups
- minute 2: Double Unders or practice
- minute 3: max front squats (185/115)
- rest 2 minutes at minute 11 start
- 800 M run
- 5 Muscle Ups Rx / Bar MU or 2x C2B pullups
- 50 double unders
- 10 front squats (185/115)
- 800 M run
Tuesday, September 29, 2015
9/30/15
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