Wednesday - 10/14/15

Pre Warm-Up:
3 Sets Of:
10 Shoulder Roll
10 Reverse Grip Shoulder Roll
5 Down Dog To Cobra

Workout:
A.) 5 Sets Of:
5 Strict Pull-Up (No Bands) (Stay Tight)
-OR-
5 Sec Chin Over Bar Hold + 5 Sec Neg
-OR-
5 Sec Ring Row Hold + 5 Sec Negative
w/ 5 Weighted Push-Ups After Each Sets
(Build Heavy)

B.) EMOM x 16 Min
Min 1: 40 Sec Max Cals Rowed
Min 2: 7-10 T2B/K2E *Focous On Kip