07.19.2017

Warm-up:

3rounds, 8/ea:
Cossack squats
bird dogs
yoga push ups
scorpion kicks

Mobility:

1. Spec smash w/ ball 2/
2. Banded overhead distraction 2/
3. Scap pull ups + scap push ups 2x 12/ea

Strength:

E2MOM 14:00 (7 Rounds)
5 Strict ring dips(weighted if possible, building)

Conditioning:

8 Rounds, 15:00 cap:
2 Muscle ups
200m run

OR

8 Rounds, 15:00 cap:
4 pull ups
6 Hand release push ups
200m run