Wednesday, February 15, 2017

Happy 30th to Andrei!

Happy 30th to Andrei!

Do mobility first - but depends on class size (if 8+ then probably skip it) 
Weighted Chest To Bar Pull-up 3-3-3-3-3... superset with
Shoulder Press x3 + Push Press x2 + Push Jerk x1 (exaggerate pause on Push Jerk), then

For time (20 min cap for both)
 Rx
  750 m Row
   50 Push-ups
    25 Strict Pull-ups

 Rx+
 500 m Row
  50 Push-ups
   50 Strict Pull-ups
    50 Push-ups
     500 m Row

Extra: Handstand & Double Under Practice + some L-sits on parallettes or L hangs.