Monday 9.12.16

Essentials:
A.
12min
Back Squat with a 3sec Pause at the Bottom
Build to a 1RM
-Then-
1 Set
Dumbbell Bulgarian Split Squat x 10 Unbroken reps per leg as heavy as possible

B.
3 Sets
Banded Row x 10 reps
Ring Pull x 10 reps
Barbell Bent Over Row x 10 reps
Ring Pull x 10 reps
On the 4min Marks

C.
15min AMRAP
Single Unders x 30 reps
Incline Push Up x 6 reps

Fitness:
A.
12min
Back Squat with a 3sec Pause at the Bottom
Build to a 1RM
-Then-
1 Set
Dumbbell Bulgarian Split Squat x 10 Unbroken reps per leg as heavy as possible

B.
3 Sets
Strict Pull Up x 1-3 reps
Kipping Pull Up x 7 reps
Bar Muscle Up x 3-5 reps
Kipping Pull Up x 7 reps
*kipping means Kipping, not Butterfly*
On the 4min Marks

C.
15min AMRAP
Double Unders x 25 reps
Handstand Push Up x 5 reps

Performance:
A.
12min
Back Squat with a 3sec Pause at the Bottom
Build to a 1RM
-Then-
1 Set
Barbell Bulgarian Split Squat x 10 Unbroken reps per leg as heavy as possible

B.
3 Sets
Kipping Chest to Bar x 7 reps
Strict Muscle Up x 1-3 reps
Kipping Chest to Bar x 7 reps
Kipping Muscle Up x 3-5 reps
Kipping Chest to Bar x 7 reps
*kipping means Kipping, not Butterfly*
On the 4min Marks

C.
For Time:
100-75-50
Double Under
40-30-20
Strict Handstand Push Up
*15min Cap

Competitor Session 2:
A.
2 Sets
Kettlebell Cossack Squats x 10 reps per leg
Rest 2min

B.
3 Sets
Hollow Body Hold x 90sec
Rest 2min

C.
3 Sets
Airdyne x 3min Max Effort
Rest 5min

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