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10.21.14

20
Oct

10.21.14

Warm-up

2 Rounds

1000m Row/800m Run

15 Burpees

Mobility

Bully stretch 2 min each side
Sink stretch 1-2 min each side
Overhead thoracic stretch (not rolling) 2 min

Strength/Skill

AMAP Muscle UPs in 15 Minutes

*Muscle-Up Progressions for alternative to Muscle Ups (15 Minutes)

METCON

10 Min AMRAP

10 S2OH

10 HR Push-ups

10 Front Rack Lunges E/L (So that would be 20 total

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