October 16, 2018

October 16, 2018

5 minute circuit of  :

bear crawl - half of room + back

banded good morning x 10

lunges x 10 


Deadlift - 7 min wu + 4 sets, every 2:30 of 8 reps.


notes :
- build set to set.
- touch and go sets only.
- last set should fall between 70-80%


"Nasty Girls"

3 Rounds for time of:
50 Air Squats  
7 Muscle-ups  
10 Hang Power Cleans, 135# / 95#


notes:
- list whether bar or ring muscle ups.
- level 2 - chest to bar pull-ups + 115/80 barbell
- level 3 - pull-ups + 95/65
- level 4 - jumping pull-ups + load of choice on barbell

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