Thursday 04-19-19 S

Wednesday, April 17, 2019

Warm Up: 
Foam Roll
- T-Spine
- Lats 
- Hamstrings 

Non-Active Hang x 30 secs 
Heal Toe Walking (away from rig & back)  
Pogo Hops (away from rig & back)  
Active Hang & Shrugs x 30 secs 
High Knees (away from rig & back)  
Single Leg Butt Kickers (away from rig & back)    
Strict Pull Ups or Ring Rows x 30 secs (10 reps)  
Power Skips (away from rig & back)   
Bounding (away from rig & back)   

Handstand Holds or Plank Holds x 30 secs 
+
Review Options: 
HSPU Variations or DB Push Press 
Bar Muscle Ups Variations or Strict Pull Ups 

 

Option A: 
21 MIn EMOM of: 

Min 1: 3-5 Strict HSPUs (adv. 5-7) 
Min 2: 1-3 Bar or Ring Muscle Ups (adv. 3-5)      
Min 3: 125m Run, 125m Row, or .30m Bike (mix up)  

 

OR.... 

 

Option B:  
21 MIn EMOM of: 

Min 1: 8-10 DB Push Press @ 55/35 
Min 2: 6-8 Strict Pull Ups 
Min 3: 125m Run, 125m Row, or .30m Bike (mix up)  

 

Finisher: 
3-4 Sets of: 

14 Lighter Single Arm DB Rows 
14/7 Floor Seated DB Russian Twist 

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