SUNDAY 04/01/18

WARM UP

Trainer’s Choice

FIRST…
Skill

WOD

EMOM12

1) Assault Bike Sprint x :10 Seconds + 5 Burpees AFAP

2) Turkish Get-Up x 1 (Each Side)

3) 3 Kip Swings + 1 Bar Tap + 1 PullUp **Can Increase PullUps If Efficient

+

DeadLift 5×5 *Weight Should Be Heavy And Consistent Through 5 Sets. Use 3-5 Sets To Warm Up To Working Weight

Finisher: Handstand Kick-Up Work

*Show How To And Use Spotters To Work On Free Standing Kick-Ups