Wednesday, August 8th 2018 (teens)

Warm-Up:
30 Cal Row
10 Spiderman Lunges
10 Push Ups
15 Cal Row
10 Spiderman Lunges
10 Push Ups

Strength/ Skill:
Pull Ups
5-7 Pull-Ups
4x
Scales: 
-5-7 Pull-Up Eccentrics  4x ; Jump up, Chin over the bar hold for 1 second, then lower for 3 seconds
-9 Slow and Control Ring Rows (2 Seconds Up, 2 Seconds Down) 4x

Ring Body Saw
3 Sets 12 Reps
Rest 90 Seconds


Workout of The Day:
5 Rounds For Time (20 Min Cap)
15 HSPU
15 GHD Sit Ups
15 Kipping Pull Ups