09-07-11 Workout
Warm Up: Joint Mobility followed by
Part 1. — 240 Navy Arm Circles
Part 2. 3 Rounds of:
i.) 3 Dead Hang Pull Ups / Ring Pull Ups
ii.) 3 Muscle Up Rows — Straight Arm start with turned out grip
iii.) 3 Ring Dips
Strength: Overhead Squat — Work to 1 Rep max 115lbs
Work: 5 Rounds of
400m Row
15 Overhead Squats
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