September 27, 2017

September 27, 2017

dynamic :
partner warmup
8 minute clock
27-21-15-9 of :
lunges
situps
air squats
hanging leg lifts

mobility :
quad smash


5 minute warmup
+
12 minute emom of :
minutes 1-4 = 3 reps
minutes 5-8 = 2 reps
minutes 9-12 = 1 reps

athlete choice of back squat, front squat, or overhead squat.


30 muscle-ups for timenotes :
- bar or ring for rx. list in notes.
- scaling =
burpee + chest to bar pullup, burpee + pullup, or burpee + jumping pullup


accessory core work :
100 med ball sit-ups with a partner

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