Monday March 21

Jay and Jonny

STRETCH:

Open up front and back of Shoulders with ball, 2 Band stretches off pull up bars.  Hip flexor lunge foward, external rotation of hips and pigeon.

STRENGTH

Pull Up

Ladder

Inverted Ring-on the minute 2-4-6....

*Elite Dead Hang-on the minute 1-2-3....

WOD
(15 Minute Cut off)

100 Thrusters(65/95)

On the Minute 5 Burpees or Line Drill Outside

Finisher:

50 Pull Ups broken in sets

Jonny with nice scarecrow and shrug