Monday – 041017

Chris a.k.a. Crispy from the morning classes, earning his weekend since 2012.  Thank you Chris!

Warm-up/Injury Prevention
Run 800 meters, then 3 rounds NOT for time:
15 PVC shoulder dislocates
8 Pull-up retractions
8 Goblet mobility squats
6 push-ups on kettle bells with a 3 second pause in the bottom (good stretch)

Spend 2 or 3 minutes performing front rack mobilization.

Workout of the Day
27-21-15-9
Ring dips
Chest-to-bar pull-ups
Front squats (165/113)

This workout is capped at 25 minutes. If you can’t do ring dips, you will do hand release push-ups instead. If you can do pull-ups/ring dips but that volume is too much, stick with the movement but cut the reps down.

Post your scores to the Whiteboard.

, ,