Friday 10-06-17

Friday, October 6, 2017

Warm Up

1k row @ warm up pace

* Every minute got off and complete

- 5 Shoulder Taps

- 5 Plank Opp Knee To Elbow Touches

- 1 Plank Walk Out 4 Steps Out/In

+

3 Rounds of

5 Strict Bar Hanging Arch To Hollows Hold

5 Perfect Kipping Swings

5 Scap Push Ups

5 Perfect Push Ups

5 Hollow Rocks

5 Tuck Ups

 

4 Rounds of

15/12 Cal Row

8 Pull Ups

8 Deficit Push Ups (hands on bumper plates, chest touches ground)

8 Toes to Bar 

10/8 Cal Row

6 Pull Ups

6 Deficit Push Ups (hands on bumper plates, chest touches ground)

6 TToes to Bar 

5/4 Cal Row

4 Pull Ups

4 Deficit Push Ups (hands on bumper plates, chest touches ground)

4 Toes to Bar 

- Rest 2 Min b/w

 

Goal would be to stay unbroken throughout all the movements so please scale accordingly

 

Score: Total time

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