120621 – "Capsize"
Warm up:
Shoulder Progression
80’ Burpee broad jump
Ham circles/airplane/cobra
Lat pole/rear delt
Skill/Strength:
Muscle-up
“Capsize”
1000M Row
50 Push-ups
40 KB Swings (2/1.5)
30 Pull-ups
20 HSPUs
10 T2B
Cool down:
Ham pole
Lat band
High pec band
