February 28, 2018

February 28, 2018

partner warmup

40-30-20-10 of :

sit ups

no push up burpees

slam balls


mobility :

- partner quad smash


20 minute emom
a) pull ups x 6-12
b) burpee over barbell x 6-12
c) 5 power cleans + 5 front squats 95/65
d) rest

notes :
- rx+ = chest to bar pullups, burpees @ open standard, 115/85 lb barbell
- level 2 - jumping chest to bar pullups, step up burpees, 65/45 lb barbell


8 minute emom of :
muscle ups (bar or ring) x 1-5

notes :
- scaling = work on progressions
- ring = banded transition > swing w/hip to rings > swing
- bar = banded bar muscle up > seated banded transition

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