Friday, October 6 2017

Strength Focus
Front Squat
3 x 3 @ 85-90%

Sumo Deadlift
3 x 15
- This is the second time we are doing these, start light and stay on lighter side. Watch the video, even if you think you know what you're doing.

Reverse Hyper
3 x 20

Gymnastics Focus
Muscle Ups
EMOTM 10
3-4 Muscle Ups
*If you cannot do a muscle up but CAN do Chest to Bar Pull Ups & Ring Dips do Kneeling Modified Muscle Ups
*If you're unable to do a chest to bar pull up/ring dip do
5 Rounds
3-5 Band Assisted Chest to Bar Pull Ups
6 Close Grip Push Ups (hands on bench or box if needed).
Then
3 x 8 Dumbbell Hammer Bicep Curls