Love this pic. Lifting Tonight 

 

WEAR SOCKS 

• WARM UP

• 10 hanging lat pull ups
• 10 floor shoulder retractions
• wall squats will doing 20 wall circles, keep thumbs on wall, straight up and around 
• 10 per position, banded shoulder work
• 5 burpees depth jumps
• 15 mb torso twist, side to side, down and press up 

 

1. Skill and strength 

10 minutes of ME ROPE CLIMBS / hangs, lying down 

2. endurance

5 rds  10 ps side to side lunges/MW

3. “Little hell” 

In 12 minutes, go as far as you can. Increase all exercises by 2 reps each round. 2-4-6-8-10…continue to add 2 reps each round

Handstand Pushups
Box Jumps 20″/ 24″/30″MH
 DB squats  35/25  25/15 MW

Scaled 
Pushups
Box Steps 20″
 DB squats  MW