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Workout for Wednesday February 8th 2017


Skill/Lift:

A1) 5 sets

10s deadhang
+ 10s bent arm hang
+ 10s chin over bar hold
+ 10s bent arm hang
+ 10s deadhang

A2) loaded single leg step ups

5 sets of 4/4 @3131
 
Conditioning:
 
20 min to complete

"Swedish Fish"

50 wall balls
40 russian kb swings
30 burpees
40 russian kb swings
50 wall balls

goal is 14-18 min
 
Accessory:
 
2 rounds

12/12 banded sleeper rotations
12/12 single arm banded face pulls