March 10, 2015

A) 2 minute Row/Air Dyne 

1 minute of pigeon Stretch/side 

1 minute Pike Stretch

1 minute Roll out Lats/side

1 minute Pec smash with lacrosse ball 

1 minute Plank 

30 seconds side plank/side 

1 minute plank 

5 minutes technique work (coach led)


B) Bench Press 5 x 8 (Add 5 lbs to last weeks weight)


C) For time:

9 Ground to Overhead 165#/105#

9 Muscle Ups

6 Ground to Overhead 165#/105#

6 Muscle Ups

3 Ground to Overhead 165#/105#

3 Muscle Ups 


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