1/16/2018

1/16/2018

Workout of the Day:

1) Coach Led Warm-up

2) 4xME set of Strict Ring Dips + ME set of kipping Ring Dips

3) 12 Minute AMRAP of
5 Dips
10 Push-ups
15 Air Squats

4) Not for time complete 3 rounds of
10 Sit-ups
10 Ab wheel Rll outs
10 V-ups

5) Mobility/Stretching


Competition Programming:

1a) 3x1000m Row
rest 60 seconds
1b) 3x ME set of strict pull-ups + ME set of kipping pull ups
Rest 60 Seconds

2) 10 Minute AMRAP of
5 Chest to Bar pull-ups
10 Deadlifts 225/155
15 Walking lunges

3) Not for time complete 3 rounds of 10 Ab wheel roll outs
10 Strict T2B

4) Mobility/Stretching

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