12.3.19
A. Warm Up
EMOM for 9-12 minutes (3 or 4 rounds)
1st – 30 second row @ 85%
2nd – 6 jumping pull ups with slow eccentric
3rd – 20 wall facing hand stand shoulder taps or scale back to pike shoulder taps with feet elevated or handstand walk for challenge
Bench Shoulder Flexion w/ Thoracic Mobilization accumulate at least 2 minutes in this position
B. Strength
Close Grip Bench Press
5 sets of 4 reps @ 31X1 Tempo
*incline for challenge
C. Conditioning
3 rounds for time of
5 Chest to bar Pull-Ups
5 Toes to bar
5 pull ups
.3 mile bike
6 Strict ring dips
12 hand release push ups
Row 200m
-2 minutes rest between rounds-