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Thursday: 21 Dec, 2017

December 21, 2017

Warm up

 10 Ring Push Ups

10 Cals Bike 

3 Cuban Press 

x 3 Rounds 

 

Press Warm Up

 

Start with Barbell, then add weight each round.

 

Stay Light. 

 

5 Split Stance Strict Press Tempo: 2222

 

5 Split Stance Push Press with 3 Second Pause at the top

 

5 Split Jerk with 3 second pause in the catch position

 

2 Rounds 

Olympic Lifting -

 

3 Rep Push Jerks 

Build to a heavy

 

Gymnastics

25 Cals Bike 

20/14 Muscle Ups for time 

Every time you break: 10 Cals Row

 

Conditioning - 

 

6 HSPU

8 Wall Balls 

10 Chest to Bars

10 Rounds for time 

 

20 Minute TIme Cap