Monday December 23, 2019

AM - WORK
A) MOVEMENT:
EMOM 12
A - 50m Running Alterating between high knees and ass kicks.
B - 10/10 Terminal Knee Extensions.
C - 25ft Bear Crawls
D - 12 Slow Banded Rows (tie band around rig)

B) GYMNASTICS / RUNNING
8 Rounds of:
200m Run for time:
Rest 30seconds
60% 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) BackSquat
Build to a heavy set of 2 for the day

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

Rest 2:00 Between Sets

C) Superset:
5 Sets of:
10 Plank Rows
1 DB Reactive Box Jump for Max Height

Rest 60s Between Sets

D) Work:
For time:
30 snatches, 60/40kg
30 strict handstand push-ups
Time cap: 6 minutes

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