Friday 09/03/18 + Monday 12/03/18
A. WARM-UP
5mins bike
3sets:
-x10 PVC shoulder circles
– x5+x5 full moon
-x10 PVC OH squats
-X10 downward dog to corba
-x20 single unders
then
2 sets:
-x5 barbell OH squats
-x10 arch/hollow swings
-x10 DB snatch
-x5 pulls ups
B. 18.3 – 2 ROUNDS FOR TIME (Time cap: 14mins)
100 single under (RX: DUs)
20 OH squats (RX: 52kg/36kg , Sc: 20kg/15kg)
100 single unders
12 pull ups (RX: ring MUS)
100 DUs
20 DB snatch
100 DUs
12 pull ups (RX: bar MUs)