WEDNESDAY 10.25.17

EMOM8
a) 5 Handstand Push-up
b) Chin-up

* HSPU can be strict or deficit
* sub max #, sub for bicep curl
* 20-30 sec hollow hold

AMRAP 18
1 Power Clean + Jerk 185/118lb
2 Bar Muscle-up
3 Kettlebell Swings 70/53lb

* Every three min 200m plate carry 45/35lb. Workout starts with a carry.

Shoulder Smoker:
IYT 3×8-10

Mobility:
T-Spine Box Stretch
Band Ext. Rotation 2×10 Each