1-2-17

Warm up 

1a )3 x 8 scapula pull ups 

1 b) 3 x10 hollow rocks 

1c) 3 x 8 inverted scapula push ups

1d)  3 x 10 supermans 

Weightlifting 

5X7 OHS – work to a 7 RM…rest 2:00

Conditioning 

Complete as many rounds and reps as possible in 14 minutes of:

100 double-unders
50 wall-ball shots

7 muscle-ups

*scale for muscle ups is 21 ring dips.

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