Thursday 02/03/17
A. Barbell rolling
B. Resistance bands
i. Legs
x20 crabwalk
x20 monster walk
x20 banded goodmornings
x20 banded front squats
ii. Upper back/Arms
x20 single arm row
x20 standing chest press
x20 pull downs
iii. Shoulders
x10 TRX Y fly
x10 TRX mid fly
x10 TRX low fly
x10 TRX shoulder openers
C. SKILL WORK – KIPPING PULL UPS
-arch/hollow swing
-leg on box – swing
-bands
-kipping pull ups
D. EMOM FOR 9MINS
min1: x10 strict pull ups
min2: x15 seated leg raises
min3: x20 banded glute bridges