28 August 2016

Article: The Health Expert's Guide to Boozing Like a Pro

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

Mobility
Plantar Surface S&F (ball)
Suprapetellar S&F (ball)
Shoulder Flex & Ext
Cossack Squats

Metcon
A or B
(MU variation: pull-up variations + dips)

A: Nasty Girls (Time)
3 Rounds for time of: 
50 Air Squats  
7 Muscle-ups  
10 Hang Power Cleans, 135# / 95#

B: Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#