421 Sportsplex Dr. Unit A
Dripping Springs TX 78620
(512) 829-5325

161230

December 29, 2016

Part 1) Dynamics / mobility

Part 2) Strength

1) a.Bench Press – 5@60% 4@70% 3@ 80% 2@85% then 4@75% 3@85% 2@90%

b. KB or Dumbbell row AHAP – 5 each arm – squeez at the peak of contraction

Part 3) Metcon

Double Unders 100 (singles are 3-1), Russian Twists – 20(total), 15 slam balls, 5 bar roll outs

Double unders – 80, Russian Twists 20, 15 slam balls, 5 Bar roll outs

Double unders – 60, Russian twists 20,  15 slam balls, 5 bar roll outs

Double unders – 40, Sit ups 20, 15 burpees, 10 plank with leg slide (10 each leg)

Double unders – 20, sit ups 20, 15 burpees, 10 plank with leg slide

Double unders – 10, sit ups 20, 15 burpees, 10 plank with leg slide

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