HEY MAN IS THIS THE ARCVHICE
3 sets not for time:
12 scap pull-ups
12 overhead barbell shrugs
12 scap push-ups
:30/side very gentle sleeper stretch
10:00 muscle-up or monkey bar practice/tech work
+
For reps @ sustainable effort throughout:
5:00 of [10 toes-to-bar + 20 alternating box step-up/step-downs @ 24/20]
2:00 rest
5:00 of [10 wall balls @ 30/20 to 10 + 10 tough alternating DB rows from plank]
2:00 rest
5:00 of [10 row, ski erg, or Assault Bike calories + 40 double-unders]
2:00 rest
5:00 of [400m run + max time spent in side plank in remaining time (alternate sides as needed)]
Post results to comments.
A. Thruster or front squat (your choice), build quickly to a moderate single w/no grinding out of the hole
B. Muscle-ups, 6 x 1-5 unbroken – same number each set; begin a set every :45
+
For time:
21-15-9 of [thrusters @ 95/65 + pull-ups]
1600m run
+
5:00-10:00 easy walk or bike cool-down
+
ab/low back work of choice – keep total reps low today
Post results to comments.
SCHEDULE NOTICE: tomorrow, 02.18.17, we will only be having a single class @ 0900, after which the gym will be closed to everyone not registered for the MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/) held from 1000-1600
