Thursday, January, 11th, 2018


Published January 10, 2018


3min Z1

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Crossover Symmetry

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Coach leads group through:

5 SA Strict Press R/L

5 SA Push Press R/L

5 SA Thruster R/L

5 SA OHS R/L

25m SA OH walk R/L

x 2

 

Then:

 

A1. Dead lift; 50×3, 60×3, 70×3, 80×1.1 x 2 (R. 10, R.60)
A2. Rear delt flies x 8-10×5

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With a Partner, Complete 5 Sets Each (10 Sets Total) of:

30 Air Squats

20 / 15 Calorie Row

10 Chest to Bar Pull-ups (sub regular PU or 10 jumping CTB PU)

 

*Individuals who have Bar or Ring Muscle Ups, Complete 5 BMU or RMU in place of 10 Chest to Bar Pull-ups

**This is to be performed in a you go, I go format.
Each round should take no longer than 2 minutes.
***The goal for the pull-ups and / or muscle ups is to perform these unbroken.

 


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