Tuesday, 15 November, 2016

1) 5 Minutes of:

Rowing, Biking, Running, or Jumping Rope. Can do one of these or any combo you want, just get moving for 5 minutes.

2) Joint Prep Routine

3) Banded Shoulder Stretch, 90 seconds per side

Muscle Up Skill Session x 15 minutes

7 Minute Up Ladder:

3 Pull-ups 3 Burpees

6 Pull-ups 6 Burpees

9 Pull-ups 9 Burpees

…..continue in this fashion for 7 minutes *If you complete the rounds of 24….stop

1) 2 Rounds NOT for time: 100 Foot DB Bear Crawl (35/25) 50 Foot DB Bear Crawl Pushes (35/25) *If you do not have enough DBs for this do a 150 foot Bear Crawl unloaded and use light plates instead of DBs for the Pushes