No 5am this Friday!
Warm Up:
Run or Row 800m
2 Rounds
10 Step Ups
8 Burpees
5 Strict Pull Ups
Mobility:
Sup Trap Smash in OH
Blackburn
Banded Tricep Stretch
Strength:
Zercher Squats
10-8-8-5-5-5-5
Superset with
8 Russian KB Swings
Bar Muscle Up Pratice:
1. Hollow Rock Hang
2. Kipping Pull Ups
3. Kipping C2B
4. Box assisted MU
5 Muscle Ups attempts