Monday.October 16.2017

WARMUP:
20 Minutes of Quality
12 Single Arm High Pulls (each side)
12 Single Arm Strict Press (each side)
12 Pistols or Lateral Step Ups (6 each side)
30 Sec Hollow Body Hold
30 Sec Supinated Hang
200m Jog


Pull-Up Progression Week 1
EMOM 10
2-5 Pull-Ups

Choose a rep count you can maintain each minute for 10 minutes.
Once you go unbroken for all 10 minutes, you increase by 1 rep next week.


Barbell Cycling
EMOM 7
5 Touch n Go Clean & Jerks (135/95)