Monday 5.18.15

Essentials:
A.
5 Sets
Press x 5,3,2,2,1 rep
on the 2min Mark

Rest 3min

B.
5 Sets
Band Pull APart Pulses x 40 reps
On the 2min Marks
or
A.D.A.P.T. Program

Rest 3min

C.
3 Rounds For Time:
Ring Pulls x 21 reps
Burpees x 15 reps
Dumbbell Shoulder to Overhead x 9 reps

Fitness:
A.
5 Sets
Behind the Neck Press x 5,3,2,2,1 rep
on the 2min Mark

Rest 3min

B.
5 Sets
Band Pull APart Pulses x 50 reps
On the 2min Marks
or
A.D.A.P.T. Program

Rest 3min

C.
3 Rounds For Time:
Pull Ups x 21 reps
Burpees x 15 reps
Shoulder to Overhead x 9 reps 135/95

Performance:
A.
5 Sets
Push Press x 3,1,1,1,1 reps
on the 2:30min

Rest 3min

B.
12 Sets
Muscle Ups x 4/2 reps
or
Strict MU x 2/1 reps
On the 45 sec Marks
*Only 15ft straps allowed*

Rest 3min

C.
3 Rounds For Time:
Chest to Bar x 21 reps
Burpees x 15 reps
Strict Deficit HSPU x 9 reps (4.5”/3”)

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