Wednesday 11-17-21

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