Monday, 12.28.20

COMPLETE:

Weightlifting:

A. Back Squat: 6 x 3 @80-85%

B. Strict Press

3 x 6 @77%

3 x 4 @78-80%

3 x 2 @82-85%

C. EMOM  x   20-24

Minute 1: 2 strict muscle ups + 3 dips (can add weight where needed)

Minute 2: 5-7 weighted strict pullups

Minute 3: :20-:30 of L-Sit hold

Minute 4: 6/ Front Rack step ups / each side

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Conditioning:

5 rds

21 cal bike

21 heavy wall balls (unbroken, or go regular weight)

21 russian swings 70/53   

21 ghd situps

rest 2:30 between rds

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Becomplete:

1. Tgu – 10 heavy each arm

2. Db Row : 8/ each side x 4 sets

3. Db bent over seated rear fly : 4 x 12

4. Banded thoracic Rotation: 4 sets of 12 each side

5. Banded hip thruster 4 sets of 15 reps

6. Crossovers symmetry