Posted on Nov 22, 2013

1) Mobility

5-10 Minutes Coaches choice

2) Pressing

5 Sets of

1 Press in dip 2 Dip drive 3 Push jerk (hold each jerk OH for 2 count)

3) EMOTM for 20 minutes

ODD 4-10 Push-ups/Ring dips/Muscle-ups

EVEN Max calorie row

NOTE: Pick a gymnastics pressing movement based on your own ability that will be difficult but performed well.

Post scores to Beyond the Whiteboard.