12.19.2017

Warm up:

3 rounds, 30seconds each :

prone dowel passover
yoga push up
scorpion kick
cossack squats

then

2 rounds, 30 seconds each
dead hang from bar or rings ( OR 15sec single arm hang)
scap push ups

Mobility:

Quad smash 2:00/

wall press 3x 8 (L+R)

Strength/Skill:

Warm up, then :

E2:00MOM 14:00 (7 Rounds)
5 Strict Ring Dips (across, weighted if possible)

(6:00 – 8:00)
warm up front squat

Conditioning:

For Time :

30 Chest to bar pull ups
30 Front squats (135/95)

Recovery:

Couch stretch 2:00/