12.10.19

RSVP here.

A. Warm Up

EMOM for 12 minutes (4 rounds)

1st – Row or Bike for 30 seconds

2nd – 7 Jumping Pull ups with slow eccentric

3rd – 22 Pike Shoulder Taps

*Wall facing shoulder taps or 30′ handstand walk for challenge

B. Strength

Close Grip Bench Press

6 seat of 3 reps @ 30X1 Tempo

C. Conditioning

3 rounds for time of:

Row 200m

5 Toes to Bar

5 Pull Ups

5 Chest to Bar Pull Ups

50 Double Unders

5 Strict Ring Dips

5 Kipping Ring Dips

5 Toes to Bar

Row 200m

*2 minute rest between rounds

*challenge yourself to hang out the bar for the T2B Pull Up complex

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