Saturday 012117

Today's Recommendation: Pick 1 or 2


12-9-6
DB squat snatch 70/50lbs
Assault Bike calories
Rest 90 seconds
12-9-6
Front squat 205/135lbs
Muscle-up
Rest 90 seconds
50 Assault Bike calories for time

Cardio and Endurance Focus
40-30-20-10
Calorie row
Bar facing burpees

Gymnastics Focus
Muscle Ups
5 Sets, 1 Minute Rest between sets
1) 7 Reps
2) 5 Reps
3) 3 Reps
*Whatever you choose, take note of if you compelte all 7 sets
*If unable to do Muscle Ups complete:
5 Rounds
10 Tempo Swings on Rings
10 Strict Modified Muscle Up Tranisitions - Feet underneath you or forward on a box.