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Wednesday 12/13/2017

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

500 m row (fast)

2 rounds of

10 RKBS

10 Goblet Squats

10 KB push presses

Workout Warmup:

10 min alternating EMOM

set of 3-5 Deadlifts working up to workout weight

Every other minute alternate between warming up pullups and DU's

Workout:

7 rounds of:

7 deadlifts, 185 lbs/125 lbs RX+ 225/155 ( you should be able to do this unbroken)

7 Box jumps

7 Pull-ups

28 DU's
 

Lift:

Bench Press

Warmup to 75% then do sets of 5-5-3-3-2-1. Add weight as you can

Skill:

Accumulate 20 strict pullups. Do them weighted if you can.

Earlier Event: December 12
Tuesday 12/12/2017
Later Event: December 14
Thursday 12/14/2017