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Tuesday 10.01.2019

POSTED ON September 30, 2019

Tuesday | 10.01.2019

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Warm Up:
5 scap pull ups
5 scap push ups
50ft bear crawl
x3
10 cuban press with PVC pipe
10 groiners
6 squats with a press out
x3
 
EMOM 9min
1st min :45 hollow body hold
2nd min :45 arch hold w/PVC
3rd min 5-7 hollow to arch kip
 
Metcon:
*chin must be over bar during pull ups
*chest must touch the ground during push ups
*hands & forearms can not touch legs our the ground during squats
 
“Cindy” 20min AMRAP
 
RX (Level 1)
5 pull ups
10 open standard push ups
15 air squats
Intermediate (Level 2)
5 pull ups
7 hand release push ups
12 air squats
 
Beginner (Level 3)
10 jumping pull ups
7 hand release push ups
12 air squats
 
Cool Down
3 rounds for quality
2min Cross shin L/R
1min half split L/R

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