Tuesday - 11/7/2017

Warm Up:

15 Ring Rows
With breathing drills, 8 seconds in, 10 seconds out:
-2:00 Lizard, Right
-2:00 Pigeon, Right
-1:00 Full Saddle
-2:00 Lizard, Left
-2:00 Pigeon, Left
-1:00 Full Saddle
15 Ring Rows
Review Strict Chin-up

 

Strict Chin-up:

3x3 Strict @5-0-x-0 Tempo
3x5 Strict Chin-ups, ascending

*Add weight as necessary and able using DBs, KBs, dip belts, etc. If unable to do a pull-up, use bands.

 

8 min AMRAP

3, 6, 9, 12, etc.
Double DB/KB Deadlifts
Push-ups

Fitness: KBs @53/35#
EP: DBs @50/35#