Monday December 30, 2019

AM - WORK
A) Movement:
EMOM 12
A - 50m Running Alterating between high knees and ass kicks.
B -10ft Banded Monster Walk
C - 25ft Bear Crawl Backwards
D - 25 Band Pull-Aparts

B) Running Capacity / Gymnastics
4 Rounds of:
400m Run for time:
Rest 30seconds
75% 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) Back Squat
Build to a heavy set of 2 for the day

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

Rest 2:00 Between Sets

C) Superset:
3 Sets of:
12/12 Rear Foot Elevated DB Split Squats
3 Max Dustance Broad Jumps

60s Rest between sets

D) Work:
77 Devils Press for time:
Every 2:00 Complete 1 Rope Climb

12:00 CAP
2 x 15/10kg DBs
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