Wednesday 11/25/15

SOON!!!

SOON!!!

Pre Warm-Up (To Be Done 5 Mins Before Class)
3 Sets Of:
10 reg Shoulder Rolls
10 Reverse Shoulder Rolls
10 Bridge Ups

Workout
A.) 5 Sets Of:
5-10 Kipping Pull-Up
*Focus On Form And Rhythm
*If You Fall Or Stop Moving End Your Set
*Don’t Jump Up To Make It To 10
-OR-
7 Sec Chin Over Bar Hold + 5 Sec Negative
-OR-
7 Sec Ring Row Hold + 5 Sec Negative
w/5 Weighted Ring Dips After Each Set
*Building Heavy

B.) In Teams Of 2
4 Rounds Each (Alt Rounds)
200m Row
15 Wall Balls
10 Box Jump Overs