Wednesday, December 14

Handstand Walk (4 x (:30 on/:30 off))

If you don't have HS Walks do one of the following *Progressions; Wall Climbs, Shoulder taps, Box half circles, Box pike holds, Pike holds to shoulder taps

Bench Press (4 x 5)

*12 mins Time Cap to finish your work. 5 reps @55% 5 reps @60% THEN 4 sets of 5 @ 75% 1 RM Bench Press *SUPERSET w/ Single arm KB Rows

Single Arm DB/KB Row (4 x 5)

Retract Scap, Keep trap off

Metcon (Time)

Switch every 6 minutes!(AKA 6 mins TC for each stage) A- For Time: 40 Back Squats(185/123) - Starting off the floor. B- For time: 25 SDHP(95/63) 50 Push Ups 25 SDHP(95/63) C- For time: 30 Slamball(20/10) 40 T2B 30 Slamball Note your score for each stage. Lowest score is 24:00 mins(If you can't finish any stage under 8 mins)

Rx+ (205/133), (115/73), HSPU, (30/20) Scale T2B w/ K2C-K2E-Tucks If you are not Rx'ing on 1st stage Go AHAP!

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