8/9/16 Workout Of The Day

8/9/16

Warm-up

3 Rounds
5 Y T W's
10 Scap Pull Ups
15 Groiners
- Then -
Banded Hip Routine

Weightlifting

Back Squat (4 x 3)

@75% w/ 3 sec hold

Technique

HSPU warm up
Kipping Swing Warm Up

Metcon

Metcon (Time)

9-6-3
Ring Muscle Ups (CTB PU's x2)
HSPUs
8 Minute Time Cap

Mobility

Shoulder Lax Ball Roll Out

Shoulder Lax Ball Roll Out
60 Seconds Each Side

Lat Roll Out

Lat Roll Out 60 Seconds Each Side