Training 3-18-2016

Warm-up: Joint Mobility/Dynamic

Strength: 3 Rounds of the following

10 x Suit Case Deadlifts (5R/5L)

*Rest 90 seconds between Rounds
*Be sure to fully warm these effort up so you maintain complete body tension each rep and do not allow the offset nature of the lift to pull you to one side or the other


Complete the following in any order you like for Time

30 Muscleups
30 TGUs (15r/15l) 53/35

*This conditioning piece is weighed on quality over time. Choose the structure to your reps that will give the highest movement proficiency in both your MUs and TGUs. Don’t do a max set or go beyond the range of high movement integrity.
*If you do not have Muscleups perform 35 Kipping C2B Pullups and 35 Strict Ring Dips in place of those. You may break those up however you like as well

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)