23 Jan 2017

WARM UP:  Shoulder prep (5-7 mins)
-banded internal/external rotation 45 degrees
-wall slides
-T's Y's W's
-Scap pull ups
-Tea cups

GYMNASTICS SKILL/STRENGTH WORK:  Pull up  (10 MINS)
If you are working on getting a pull up:
3 sets 8-12 banded strict pull ups (if you can do 12 unbroken, move up a band)

If you have your strict pull up:
5 MIN EMOM
1-3 Strict pull ups, can be weighted if 3 reps is too easy

HINSHAW WARM UP (10 MINS)

WORK:  ALTERNATING 20 MIN EMOM
ODD:  200m/150m row
EVEN:  10 Shuttles (10m yellow to yellow)

SILVERS:
Same
Sub out ring rows for quality reps if strict banded is too challenging