Monday – 080116

“If you are a hospital worker, if you are a healthcare worker and you’re not practicing what you preach, and you’re not healthy, I think there is something wrong with that.”

Warm-up/Injury Prevention
3 rounds NOT for time:
30 second run in jump rope
8 Hip extensions with arms extended out like superman, hold 2 seconds at the top.
8 I’s, Y’s, and T’s with palms up, thumbs out each rep for the Y’s and T’s.
6 Wall facing squats

At the end of the 3 rounds, spend 2 minutes on each arm performing the banded bully stretch.

Workout of the Day
600 meter run
15 muscle-ups
30 front squats (205/143)
15 muscle-ups
600 meter run

This workout is capped at 20 minutes unless you get to the run.  If you can’t do muscle-ups, you will do for EACH set of muscle-ups: 3 rounds of 5 STRICT pull-ups and 10 hand release push-ups.

Post your scores to the Whiteboard.

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