Tuesday 2/13/18

Warm-up:

 

Row 500 meters

Static forearm stretch – 30 sec

Handstand hold – 1 min

Lats on the floor – 30 sec per side

Dislocates/inlocates – 10 reps

Strict pull-ups – 8 reps

Empty bar press – 10 reps

 

Part A:

Push jerk

15 minutes to work up to a heavy set of 3 reps

 

Part B:

5 Rounds for time:

DB front rack alternating lunges – 10 reps (50/35)

Chest to bar pull-ups – 8 reps

Handstand push-ups – 6 reps