Thursday

For those that want to learn & Practice MU progression:
15 mins:
A1. Getting comfortable in False Grip – Hang for 5-10 sec in False grip with FULL BW
A2. False Grip Scap Pulls or FULL Ring to Sternum Strict Pullups if you are able – 5-7 reps
A3. Jump to Ext Holds for 10-15sec. with 1 slow controlled negative; 3-5 reps
 
If you could care less:
15 mins:
A. 2 Th loop 1A KB Carry – Heavy (1 loop with Right arm, 1 with Left Arm) no switching.
B. Complete 1 min AMR of the following with 90sec. rest in b/t:
- Perfect Push Ups
Rest 90 Seconds
- SandBag Squat Jumps
Rest 90 Seconds
- Hollow Body Heel Taps
Rest 90 Seconds
- Deck Squats
 
Conditioning:
3 sets X 4:00 mins ON/ 2 mins OFF
10 R/L DB Snatch (heavy) Challenge yourself
1 Round of STRICT Cindy
8 R/L
1 Round of Strict Cindy
6 R/L
1 Rnd of Strict Cindy
4 R/L
1 Rnd of Strict Cindy
2R/L
1 Rnd of Strict Cindy
* Pick up where you left off at the beginning of each round.
* Cindy = 5 Strict Pullups, 10 Push Ups, 15 Air Squats
* Cindy MOD = 5 RR + 5 Perfect Push Ups + 10 Air Squats