Bulletproof Shoulder
Metcon (No Measure)
NFT,
3 Rounds of
Thoracic Extension Rotation x5 each arm
5 Yoga push-ups
3 Rounds of
Thoracic Extension Rotation x5 each arm
5 Yoga push-ups
(5min)
1 Arm Shoulder Press (@100% 10RM)
https://vimeo.com/163744281
3 sets of 10 each arm
(10min)
(10min)
Gymnastics
Total 15min, we will go over pistol progressions for the first 5 and then run the clock for 10min.
Metcon (Weight)
8-8-8-8-8
(10min)
Add weight each round if you have pistols, and record the weight for the score.
Use band(s) if you need.
Add weight each round if you have pistols, and record the weight for the score.
Use band(s) if you need.
Metcon
Metcon (AMRAP – Reps)
AMRAP 9
1-2-3-4-5-6-…
Bar Muscle ups
Box Jump 36/28
add 1 rep each round
1-2-3-4-5-6-…
Bar Muscle ups
Box Jump 36/28
add 1 rep each round
Scales for MU: C2B pull-ups, pull-ups, 2 ring rows
GYM1010 
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