Tuesday 12-03-19 C

Tuesday, December 3, 2019

Warm Up
Kneeling Hip Flexor Stretch x 45 Sec/Side
Lat Stretch Off Rig x 45 Sec/Side
Sky Reaches x 10/Side
+
4 Rounds
5 Cal Bike
5 DB Bent Over Rows
5 DB Strict Press
5 DB Front Squats

Skill Review
Tempo Front Squat @32X1
Jumping Pull Ups

Every 90 Sec For 12 Min: (4 Sets)
Station 1: 3 Front Squats @ 32X1
(build 5-10% from last week, otherwise by feel)
Station 2: 8-10 Chest to Bar Pull Ups or Jumping Chest To Bar Pull Ups + 10 Tuck Ups

20 Min EMOM
Min 1: 12/9 Cal Row
Min 2: 1 Round
3 Pull Ups / Jumping Chin Over Bar Pull Up
6 Chest To Deck Push Ups
9 Air Squats

Score: Consistency throughout

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