Tuesday 6-5-18

Warm Up: 2 rounds

10 PVC rig drill

10 hang to active

GHD Shoulder stretch

 

Skill: Butterfly Pull Ups

Box form work

50 Butterfly Pull Ups

 

Workout: OPEN 12.1

7 min AMRAP

Burpees (to 6″ target)

 

Thursday: 6-7-18

Warm Up: 2 rounds

200 m Run

10 Push Ups

1 min plank

 

Skill: Ring Dips

Technique work

50 ring dips

 

Workout: 5 rounds

3 min AMRAP

1 min Rest

3 MUs

5 HSPU’s

7 pistols