Wednesday, December 19, 2018

A1. incline Trap 3 raises x 8 reps x 3 sets

A2. wall slides x 10 reps plus 10 sec hold x 3 sets

B1. Every 3 minutes x 5 sets

Deadlifts - cycle 3 session 2

5 reps x 5 sets: all at same weight

B2. Ring Dips

advanced: @ 21x1 Make sure you have a 1 sec support hold! x 4-8 reps

Intermediate: @ 21x1 with a spot x 4-5 reps

jumping ring dips x 6-8 reps

C. Vault practice for 5 minutes

D. 5 Rounds for Time:

Push Press x 7 85/125 lbs

double unders x 30

Burpees x 9

OR:

D. 5 ROunds for TIme

Push Press x 7 85/125 lbs

box jumps x 15

Burpees x 9