Wednesday - 10/17/2018

Warm Up:

Hollow/Arc Drills
12 min EMOM:
-7/5 Cal Assault Bike
-7/5 Cal Row
-10-15 Hollow Rocks
-10-15 Air Squat
Mini Band Shoulder Activation
Review/Practice Pull-up/C2B, Push-up/HSPU, Air Squat/Pistol

Strict Pull-ups:

3 sets of 6-12 reps - add weight if able
*if assisted with bands, must do 10+

“Cindy”

20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

*compare to 4/10/17

OR (may only do “Mary” as Rx and at coach’s discretion)

“Mary”

20 min AMRAP
5 HSPU
10 Pistols, alt.
15 C2B

*compare to 11/29/16