Friday, January 20, 2017



Open up on the foam rollers for 5-10 minutes, then

Every minute on the minute for 10 minute alternate between:
 5 Strict Chest To Bar Pull-ups (weighted if possible; loads are the same) &
  5 RDL + 5 Shoulder Presses (loads stay the same), then

In 13 minutes do:
 750 meter Row
  50 Push Presses (use the same bar or adjust as needed)
   Max rep Toes To Bar in time remaining (don't rip!)

For Rx+ Row & Push Press stay the same, but do Bar Muscle Ups instead.

Extra: Double Under & Handstand Practice