01.21.2016
| Warm Up/Mobility | |
| Bow & Arrow Shoulder Distraction x 1 min/side (https://youtu.be/pV2nC4Ukt0o?t=1m20s) | |
| Reverse Grip Hang from Pull Up Bar – accumulate 1 min | |
| Shoulder Abduction x 1 min/side (https://youtu.be/-ZU3X59t7is?t=2m15s) | |
| 1 round of Barbell Complex: | |
| Back Squat x 5 | |
| Front Squat x 5 | |
| Push Press x 5 | |
| Push Jerk x 5 | |
| Split Jerk x 5 | |
| OHS x 5 | |
| Metcon | “Taradiddle” |
| EMOMx30 | |
| Min 1: Cal Row 18/15 | |
| Min 2: 10 Burpee | |
| Min 3: Rest | |
| S/S | |
| A. HSPU | |
| 3 sets of 2 Strict HSPU + Max Rep Kipping HSPU | |
2016 01 20