Saturday, December 1, 2018

Prep
3 Rounds
10 Push-ups
12 Alterating Psoas March
14 Air Squats

Gymnastics
8 Minute EMOM
Even Minute: 10 Underhand Strict Pull-ups
Odd Minute: Accumulate 30-second Lsit Hold

Conditioning
3 Rounds
400 Meter Run
10 Hang Snatches (95/65)
Rest 2 Minutes
3 Rounds
400 Meter Row
12 Shoulder-to-Overhead (95/65)

Saturday, December 1, 2018

Prep
3 Rounds
10 Push-ups
12 Alterating Psoas March
14 Air Squats

Gymnastics
8 Minute EMOM
Even Minute: 10 Underhand Strict Pull-ups
Odd Minute: Accumulate 30-second Lsit Hold

Conditioning
3 Rounds
400 Meter Run
10 Hang Snatches (95/65)
Rest 2 Minutes
3 Rounds
400 Meter Row
12 Shoulder-to-Overhead (95/65)

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