Sunday June 7, 2015

A1. DB Powell Raises @ 30x1, 8-12 reps/each arm x 3 sets, rest 60 seconds.

A2. DB Zotman Curls @ 30x1, 8-12 reps x 3 sets, rest 60 seconds between sets.

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B. Kipping Swing Muscle Up Work, 5 reps, on the minute, every minute x 10 minutes.. Do not do muscle up, practice the tight hollow position, do not bend legs in back, and whip toes up in front.

A. Every Minute on the Minute x 12 Minutes of the following:
Odd: 5-7 Strict Handstand Push-Ups or Negative Deficit Handstand Push-Ups x 3 reps
    - Got 5 the first round only. All 3's after that

Even: 30 Double Unders
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B. 5 sets of 10 unbroken chest to bar pull-ups, rest 1 minute between sets.