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THURSDAY 20201210


Warm-up

200M Jog
10 Waiter Bows
10 Air Squats
10 Hand Release Push-ups
10 Box Step-ups (Per Leg)
10 Thread The Needle w/Reach
Childs Pose Stretch
Supine (Lying) Twist Stretch


Strength and Skill

Every 3:00 for 15:00 (5 sets):
3 Reps Strict Weighted Pull-up OR 3 Negative Strict Pull-ups As Slow As Possible*
Rest :30
25-40 Reps Banded PVC Lat Pulldown (Use 1-2 Blue or Green Bands)

Build to a heavy 3RM strict weighted pull-up for today.

* Scale to 3 negative ring rows as slow as possible if needed.

Pull-up (Weighted): 3RM

Weight used for 3RM Weighted Strict Pull-up

Scoring: Load


FITNESS and PERFORMANCE 20201210

As many rounds and reps as possible in 11 minutes:
12 Box Jumpovers (24/20″) (or 24 Plate Hops to 45# plate)
9 Medball Russian Twists (20/14#) [18 Total–9 Per Side]
6 Hand Release Push-ups

Scoring: Rounds + Reps


At Home Workout

As many rounds and reps as possible in 11 minutes:
12 Calorie Row / 9 Calorie Bike (or 200M Run)
9 Medball Russian Twists (20/14#) [9 Per Side] (or Unweighted Russian Twists)
6 Hand Release Push-ups

Scoring: Rounds + Reps

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