Friday December 20, 2019

AM - WORK
A) Capacity
GHD Sit-ups
Toes to Bar

B) Kipping HSPU Development
20 pike rocks.

3 sets:
M.E. Frog stand. https://www.youtube.com/watch?v=FlEi-SsDz8U
1:00 rest.

EMOM3:
Establish a solid tripod position, tap knees to elbows 3 times.

EMOM5:
1 x free standing HSPU, 10 foot HSW, free standing HSPU.

EMOM8, alternating:
A) 25% of M.E. Set of KHSPU, but at at 3" deficit.
B) 16 Back to wall HS shoulder taps.

PM - WORK
A) Push Press
Build to a heavy set of 2 for the day

B) Push Press Working Sets
3 Sets of:
21 Banded Face Pulls
8 Push Press

Rest 2:00 Between Sets

C) Superset
3 Sets of:
6 Wide Grip Pull-ups
6/6 Single Arm DB Bench Press

60s Rest between sets

D) Work
AMRAP 10
20/15 Calorie Row
12 Double KB Swimgs
9 Double KB Front Squats
6 Double KB Push Press,
2 x 24/16kg

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