Friday, 6 January, 2017
WARM UP – MOBILITY
3 Rounds:
3-5 Pushups + 1-2 Wall Walks
5 Scap Pullups + 5 Beat Swings
6-8 Box Step Ups per leg
WARM UP – MOBILITY
5 rounds for quality (15 min cap)
4-8 Strict HSPU’s
6-10 Strict Pullups
8-12 Alt. Pistols
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-Add weight/ROM if you are comfortable with any of these movements
-Reduce ROM/add assistance if needed to allow for good quality reps
WARM UP – MOBILITY
WARRIOR
3 rounds for time:
14/10 Chest To Bar Pullups
14/10 Ring Dips
14 Box Jumps 30/24″
21 Deadlifts 205/135lb (1-2 sets first round)
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-Scale to ring rows and bar or bench dips
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WARRIOR – ADVANCED
3 Rounds for time:
7/5 Muscle Ups
14 Box Jumps 30/24″
21 Axel Bar Deadlifts 225/155lb
—
-Axel bars prioritized for those doing full Rx
ACCESSORY
4-5 Sets:
8-10 Barbell Bicep Curls
8-10 DB Tricep Skull Crushers
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Crossover Plyo
