February 2, 2017

February 2, 2017

dynamic :
5 inner inner loop laps (one direction)
5 inner inner loop laps (opposite direction)

mobility :
2 smashes of choice OR 8 minutes of personal mobility.

30 minute emom of :
1-5 strict pullups
1-5 strict handstand pushups
6-12 calorie row
1-3 muscle ups (bar or ring)
20-40 second plank
6-12 overhead squats (pvc-95lbs)
20-30 secs Assault bike (hard)
6-12 burpee w/no jump at top
20-30 sec ski erg
6-12 medicine ball cleans

notes :
- "tough" pull-ups if you don't have a strict.
- handstand progression of choice that is tough for 1-5 reps.

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