JUNE 08 2017

Thursday: Vert CP + Upper Gym/Skill EMOM + Upper AMRAP

A1) Strict Press @ 10X0 tempo, 3×4 reps, rest 90s

A2) 4 TOUGH Strict Pronated Pull Ups x 3 sets, rest 90s

*use weight if needed, scale to ring rows if you don’t have strict Pull Ups

B) 15 Min EMOM:

Min 1: 20-30s HS Hold (facing wall)

Min 2: 20-30s Hollow Rock Hold

Min 3: 30s of Butterfly Pull Up Practice

C) 8 Min AMRAP:

10 L Arm Bent Over KB Row @ 16/12kg

10 L Arm Standing KB OH Press @ 16/12kg

10 R Arm Bent Over KB Row @ 16/12kg

10 R Arm Standing KB OH Press @ 16/12kg

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