Tuesday January 27th 2015

Prep
5 min aerobic activity 
3 position banded shoulder prep
20 sec on 10 sec off x2 of each 
Active bar hang, Ring hold, Bottom squat, Handstand hold 

Strength 
Weighted False grip pull ups 
1-1-1-1-1
Weighted Ring dips 
1-1-1-1-1

Conditioning 
7 min AMRAP
7 CTB 
70 Double unders 

Recovery 
50 pull downs 
Pec stretch 
Calf smash