EMOM for 16 minutes:
In the 1st minute, perform laying thoracic rotations with a 2 second hold. A.k.a. The “Bretzel”
In the 2nd minute, perform perform posterior capsule rotator cuff stretch.
In the 3rd minute, perform 30 seconds of a 45/25 lb plate bench press in GHD.
In the 4th minute, perform 15 Russian KB swings with a heavy KB!
Workout of the Day
Teams of 2, perform AMRAP in 20 minutes:
20 thrusters (135/93)
As a team if you both aren’t very good at muscle-ups, you should cut the reps down a bit. If you can’t do muscle-ups, you will do 30 chest-to-bar pull-ups instead. Scale down the pull-ups from there. For today, the jumping pull-ups must be chest-to-bar.
Post your scores to.