Tuesday 04-16-19 C

Tuesday, April 16, 2019

Warm Up
Non Active Hang x 60 Sec (Accumulate As Needed)
Squat and Sit x 60 Sec (Accumulate As Needed)
Back Lying Leg Swings x 15/Side
Hanging Shrugs x 7-7-7 (Slow)
Rig Assisted Alternating Cossack Squats x 8 (Slow)
+
2-3 Rounds
15 Air Squats
10 Ring Rows
20 Mountain Climbers (Smooth)

Skill
Pronated Pull Up Negative
- Can jump or pull into position
- Can use band for assistance with tempo
- Can add weight with tempo focu
s
Alternating KB Thruster
Scissor Kicks

3 Sets
Pronated Pull Up Negative x 6 (6 Sec Lowering)
Alternating KB Thruster x 10
Scissor Kicks x 10-12 (Smooth)
- Rest 30-60 Sec b/w Movements

3 Sets
500-400m Row Into...
3 Rounds
12 Alternating Box Step Up / Step Downs @20/16
10 DB Push Press @35/25
8 TTB
- Rest 90 Sec b/w Sets

Score: Total time

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