Thursday.June 29.2017 (T)

Warm Up

10 reverse Samson Luges 

20 sec pronated bar hang 

10 ring fall outs or barbell roll outs 

10 beat swings 


For Quality

40m Lunge Press (20m each arm) 

40 Strict Pull Ups (use a band if needed) 

Accumulate 4 mins low ring plank 

40 Handstand Shoulder Taps (Pike off a box if needed) 

Partition the reps as needed 


15 min clock

Sets of 12 unbroken hook grip deadlifts @ 55% 

400m recovery run after each set 

-rest 5 mins- 

2 rounds 

20 Goblet Lunges 

20 Ring Push Ups