FOR TIME:

150 TIRE FLIPS

*we have lots of tires to choose from 

*after tire flips work on fundamentals

 

FUNDAMENTALS 

MEN: 45lb bar/95lb-185/     WOMEN: pvc/15lb/45lb

1) split lunge squat 5x5 each leg 

2) Back Squat 5x3 rest 1:30seconds

2) Shoulder circuit 2 ROUNDS of 25 REPS

a) forwards

b) sideways

c) 45 degrees thumbs down

d) Internal and external rotations Elbows up

e) Internal and external rotations Elbows by the hip

f) Overhead tricep extensions

g) Press and rotate

H) Bicep curl

I) Reverse bicep curl

J) Hammer curl

SKILL

MUSCLE UPS

SIMPLE FORMAT 30 REPS OF EACH MOVEMENT CAN BE ASSISTED

1)RINGS TO CHEST

2)HEAD THROUGH TRANSITION

3)TRICEP DIP

 

 

When we are weak and lose focus He is there immediately before we go under.