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Fall into Strength 12/16/14

IMG_1187

Warm-up:
400 m run
3 rds
Max effort L-sit
20 Double Unders
15 Hollow Rock
then…
5 min of shoulder mobility

Beginner Strength:
2 sets
Max Effort hold with chin over the bar (minimum of 20-30 sec)
rest 2 min between attempts
then…
5 Rounds
1- 10 sec negative
1- 5 sec negative
5 strict Push-ups (use a band if needed)

Advanced Strength:
5 Rounds
10 weighted Pull-ups (does not have to be unbroken)
60 sec rest
10 Weighted Push-ups (unbroken)
60 sec rest
then…
2 Rds
Max Effort Pull-up
60 sec Rest
Max Effort Push-up
60 sec rest

Conditioning:
50-40-30-20-10
Calorie Row
WallBall
Double Under

 

 

December 15, 2014 | News | 0

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