1.9.18

Tuesday

FITNESS

A.
3 Sets:
10 kips (tight hollow and arch positions)
5 Strict Pull-Ups or 10 Ring Rows
:30 Hang

B.
EMOM for 12:00
1 – 40 seconds Row (Hard effort)
2 – 40 seconds Burpees

C.
4RFT:
30 Plate front rack squats
30 Sit-ups
30 Flutter kicks (L/R=1)

_________________________________________________

PERFORMANCE

A.
3 Sets:
5 Strict Pull-Ups + 5 Pull-Ups + 5 CTB Pull-Ups + 30 second hang

B.
EMOM for 12:00
1 – 20/16 Calorie Row
2 – 15 Burpees

C.
For time:
50 Wall ball (20/14)
25 Toes to bar
40 Wall ball
20 Toes to bar
30 Wall ball
15 Toes to bar

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