Monday December 16, 2019

AM - WORK
A) Movement 
EMOM 12
A - 50ft crawl, straight legs
B -10 Russian push-ups
C - 50ft Duck Walk
D - 10 Staight Arm Pull-ups

B) Running / Gymnastics 
2 Rounds of:
800m Run for time:
Rest 30seconds
80% reps muscle-ups
1:30 Rest

____________________________
The Muscle-up reps is based on your total round achieved in XX week 1, death by muscle-ups.
If you hit 8 Rounds then it's 4 Muscle-ups

If you missed the death by muscle-ups.
Complete the running and then complete the 'death by' for future use.

 

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

B) Backsquat Working Sets:
3 Sets of:
8 Banded Russian Swings, 24/16kg
8 Backsquats

Rest 2:00 Betweem Sets

C) Superset
 3 x
8 Reverse Lunges, as heavy as possible.
Rest 20s
30s wall sit w/ 2 x 16kg KBs.
Rest as needed.

D) Work
15-12-9-6-3
Front Squats, 50/35kg
Burpee Box Overs.

*Aim to go unbroken, aim to push the pace from the start.

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