January 17, 2015

A) 2 minute Air Dyne or Row
30 seconds Test out Squat
1 minute Pigeon Stretch/side
1 minute Samson Stretch/side
1 minute roll out or ball smash hip capsule/side
30 second test out squat
Scap RECOVERY program

B) Back Squat 3 x 10

C) “Jason”
For time:
100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

(Sub 1:1 Chest to Bar Pull ups and ring Dips if you do not have muscle ups)

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