Monday Group Strength and Conditioning

14 min EMOM
-3 pull ups
-3 dips
*Remember if you have achieved a muscle up then this trumps the pull ups and dips! you can try for one to 3 muscle ups on the minute.

Tutorial on GHD machines:
1) Hip extension

2) Back extension

3) GHD situp

7 min AMRAP
-3 Left arm Turkish getups**
-3 Left arm one-armed overhead squat
– 8 GHD hip extensions
-3 Right arm Turkish getups
-3 Right arm one-armed overhead squat

** Please review TGU

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