3 June 2016

Warm Up:
Inchworm
Bear crawl
Crabwalk
Scap push ups
Scap pull ups
Theraband shoulder activation

Skill work:
8 x 3 2nd pull MU development drill (1:48 mark)

Review:  clapping push up

WORK:
10 Rnds
2 CTB PU
3 Pull Ups
3-5 Hspu (5 is rx+)
30 sec rest

After 10 rounds are complete rest 5 mins and move onto B

Rx2:  5 Pull Ups
Rx3: 5 Jumping pull ups off floor or plate/clapping push up
MOD:  Ring Rows/low bar push up

Rest 5 MINS

10 Rnds
6 Burpees
6 alternating pistols
10 shoulder shrugs off dip bars

Rx2: box pistols
Rx3: assisted pistols other (pole assist/band assist/ring assist)

Silvers:

Review:  RING ROWS
Hollow body hold on rings
Hollow body hold then retract shoulders
Hollow body/retract shoulders/pull
Controlled descent

Strength:  Ring Rows
5 sets of 5 quality reps

REVIEW:  Farmer carry/landmine thruster

WORK:
5 RFT
Landmine Thrusters
KB/DB Farmer carry t & b