December 16, 2019

December 16, 2019

10 minute clock: (w/ partner)

2 red line shuttle runs (1 each)

30 kip to swing

30 goblet squat

30 kettlebell swings

60 sec hollow body hold (30s each)


Alternating Every 90sec x 8 sets (4 of each)
1st - back squat x 8 @ 60-65%
2nd - bent over barbell row x 8*list weight of barbell row*


90 sec AMRAP
18 front squats 135/95
amrap pull up in remaining time

-30 SEC REST-

90 sec AMRAP
15 front squats 135/95
amrap pull up in remaining time

-30 SEC REST-

90 sec AMRAP
12 front squat 135/95
amrap pull up in remaining timeScore = total pull ups
RX = Must be in sets of 3 UB pull ups to count
L2: 95/65, jumping pull ups
L3: 65/45, max hang from rig


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