Tuesday – 1/16/18

Warm-Up
2 sets:
90/90 windmill x 10
Reverse Snow Angels x 10
Banded Straight arm Pull down x 10
Banded Single Arm Row x 10
+
Trap and pec smash with lacrosse ball
+
Warm-up stations below (8 min)

Workout
A. Every 2 minutes, for 12 minutes (2 sets of each):
Station 1: Supinated-Grip Pull-Ups x 6-8 reps @ 2110
(Advanced) Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

Station 2:
Handstand Hold x 45-60 seconds

Station 3:
L-Sit x 45-60 seconds

B. Three rounds for time of:
30/20 Calories of Rowing or AB
15 Chest to Bar Pull-Ups
10 Strict Handstand Push-Ups – Or 10 Seated Single Arm strict Press (10/arm)
*15min Cap