Tuesday, January 17, 2017



Hollow-Arch practice (rings, then bar) with mobility between sets, then

How many rounds can you do in 21 minutes of:
  9 Chest To Bar Pull-ups
   15 Burpees
    21 Wall Balls
     Rest 1 minute

 9 Thrusters (heavy pair of KB's or DB's)
  15 Chest To Bar Pull-ups
   21 Burpees
    Rest 2 minutes

Extra: Back Squat 5-4-3-2-1 at the same load (no belts, not all out, work on going deeper). Pause on quite a few reps as you're warming up.