TUESDAY SEPT 1st


TUESDAY

WARM UP
400 m run
Banded pull aparts
10X LAT ACTIVATION from pullup bar
10 x Banded Lat  rows w pvc
10 x Hallow rock w pvc
10 x Arch rock w pvc
HANDSTAND 5 sec

STRENGTH/SKILL
10 min
Modified MU
2 pulls + 1 MU
(Advance 2 kip to hip + 1 MU)
-work on t2b
WOD

15 Min AMRAP

2 Muscle Ups (sub 4C2B 4 Ring DIPS)

4 HSPU Defecit 4″

8 KBS 53/35

POST WOD
1 mile run cool down

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