Warm up
3 minute row
Then
3 rounds
10 second front squat hold
10 second overhead press hold
10 second hang top position of pull up
10 second active hang
then
3 rounds
5 thrusters
5 pull ups
"Jackie"
Complete for time
1000 m row
50 thrusters 45/33
30 pull ups
Scale
Barbell thrusters with db thrusters or push presses
Pull ups with jumping pull ups
Cool down
3-5 minute row or bike at an easy pace
Accessory
3 rounds
12-15 db curls
30 second hollow hold
30 second handstand hold
Comentarios