Monday, January 27, 2020

Warm Up:

Ski 2 min

10 GHD Sit UPS

10 Push UPS

8 Banded Lat Pull Downs

6 Pull Ups

6 Dips

Standing Shoulder Opener, 30 sec

 

Skill:

Bar Muscle Up Drills

Over-Grip Hangs (2 x 10 sec)

Arch to Hollow Pull Down (2 x 3 reps)

Hips to Bar Kips (3 x 1 rep)

 

WOD:

30 Bar Muscle Ups for time

 

Skill:

Tall Jerks 3×3