Thursday 11.29.18

Buy in: Hip Circle, step side to side for 10 reps then come back the other way. Same thing moving forwards then backwards. 10 reps- Hip thrusts on bench, birddog, cat cowmel, side-lying bridge. Mobilize. Progressively load your barbell for power cleans and deadlifts.

In 20 minutes complete as many rounds and reps as possible of:

2 Ring Muscle Ups

4 Handstand Push Ups (sub dumbbell or kb push press)

6 Deadlifts 155/225

2 Bar Muscle Ups

4 Power Cleans 155/225

6 Box Jumps (24/30)




Mike Alley1 Comment