Strength
Behind the Neck Jerks
5 x 2
-Do a set every 2 minutes
Then
Tabata Hand Stand Holds
4 minutes, 20/10 Work/Rest
Metcon
2 Rounds:
10 Muscle Ups (Scale using box dips or push ups and pull ups. Do 3x the number of muscle ups)
50 Push Press (45/35)
Donny Shankle does behind the neck jerks.
