Tuesday 8.23.16

Essentials:
A.
10min EMOM
Odd:Side Plank Lifts x 5 per side
Even:Ring or Bar support Hold x 20-30sec

B.
Row

Fitness:
A.
10min EMOM
Odd:Handstand Shoulder Taps or Hand Lifts x 10 reps per arm
Even:Muscle Up x 1 rep(Pause 3sec in the dip; Pause 3 sec in the support) or Bar muscle x 1 rep + 5 straight Bar Dips or Chest to bar pull ups x 3 (Pause 1-2 sec with chest touching bar)

B.
Row

Performance:
A.
10min EMOM
Odd:Handstand Step Ups x 10 reps
Even:1-3 Strict Muscle Ups + 5 Swings

B.
Row