Tuesday – 4-17-18

Warm up: 2 rounds
10 GHD Sit Ups slow
10 Back Ext.
run 200m

Skill: Ring MUs
Low Ring Transitions
MU Contraption – weighted if you can
EMOM 10 min
2 Jumping MUs

Workout: AMRAP 12 min
6 Parallete pass throughs
8 T2B
10 Alt OH lunges @ 35#KB’s
Thursday – 4-19-18

Warm up: 2 rounds
ME Pull up hold

15 slow s-back extensions
row 2oom

Skill: Rope Climbs

Try Hanging hollow/superman drill
Every 90 sec for 8 rounds
2 rope climbs

Workout: 9 rounds
5 HSPU’s
15 Air Squats
5 Pull Ups
After rounds 3, 6 and 9 run 400m