Tuesday 12-10-19 S

Monday, December 9, 2019

Warm Up:
- Perform The Following Slow -
1st: Cat-Cow x 10
2nd: Scap Push Ups x 15 
3rd: Plank Shoulder Taps x 20
4th: 3-Sec Pause Ring Rows x 10
5th: 1-Sec Pause Scap Hang & Shrugs x 15
6th: Plank Shoulder Taps x 20
+
- Complete 2-3 Sets of - 
30 Secs Row 
20 Secs HS or Plank Hold 
10 Secs Kipping Swings
- This comes down to feel

 

Skill Work: 

DB Push Press 

Kipping Pull Ups 


Strength:
8 Min EMOM of:

Min 1: 8-8-6-6 DB Push Press, build
Min 2: 4-6 Strict Pull-Ups + 6 Kipping Pull-Ups 
+
Workout:
10-9-8-7-6 of: 

BB Push Press 95/65   
Burpees 
Calorie Row
+
50 Ab Mat Sit-Ups 
+
5-4-3-2-1 of: 
BB Push Press 135/95 
Burpees 
Calorie Bike   
+
25 Ab Mat Sit-Ups

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