LADIES!!!
See you tonight!
dynamic movement prep
Group warm up
Skills
Muscle up skills
Use a spotter
20 Hip to ring/bar pull ups
20 transitions
Strength
Oh squats
3-3-3-3. 2 second pause in the bottom.
Amrap in 6 minutes
12 thrusters 95/65
12 toe 2 bar
Rest 2 minutes
Amrap in 6 minutes
One barbell. Record weight and rounds
6 deadlifts
6 hang squat squat cleans
Mad mobi
Hamstring up n over
Lat band stretch
Calf stretch
Pigeon
Press ups