Tuesday January 2, 2018


Skills Work:

7 sets x 3 Strict Ring Pull-ups

**strict pull-up to get up, slowly lower on a 5 count on the way down.  Hollow body position the entire time.  If you cannot do a pull-up, do this with a band assist on the rig. In between your sets, do 5 PVC OHS facing the wall (focus on your technique)…. lower down on a 5 count and raise back up on a 3 count.



AMRAP in 20 minutes:

10 Box Jumps (as high as you can…suggested height 36″,30″)

15 Overhead Squats (suggested weight 95,65)

20 Sit-ups with DB behind your head (as heavy as you can, feet stay on the floor)