Thursday, December 17th

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Gymnastic Strength – Strict Pull up 4×5 at 31X1 tempo (3 sec negative, 1 sec pause at top and bottom

Conditioning: Pacing work – Every 3 mins for 15 mins do: 15 Wall Balls, 20/14 lbs 12 Double Dumbbell Deadlifts, 50/35 lbs 9 Double Dumbbell Power Cleans, 50/35 lbs 6 Double Dumbbell Push Press, 50/35 lbs *must use same DB for all movements*. Goal is fast, but consistent rounds.

Core: 3 rounds for quality of: 8 Strict Toes-to-bars L Side Plank, 30 secs R Side Plank, 30 secs