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Flashback SATURDAY

12 Mar Posted by in Hip hop history | Comments

ANNNNDDD WE ARE BACK! Back again to serve you up these essential hip-hop classics,
to keep your workouts steady and you necks snappin’. This week we have some more
Bone Thugs N Harmony, because I’m heavy on that Bone Thugs tip right now.

Bone Thugs n Harmony – Resurrection (Paper, Paper)

Workout of the Day

WARM-UP

7min AMRAP:
KBSN + PP+ Windmill + OHS 1/1

STRENGTH/ACCESSORY

OHS 10×2 OTM for 10min

WOD

Row: 750M

Then
21, 15, 9 for time:
OHS
T2B
Dip

Rx: 105/155
Z3: 85/125, HLR, PB or feet-on-box ring dip
Z2: 65/95, floor T2B, box dip
Z1: Scale as needed

MOBILITY

Pigeon pose – 2min/side
Smash/roll quads & IT

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