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    • Dec 17, 2019
    • 1 min read

12.17.19

A. Warm Up

EMOM for 12 minutes

1st minute: 30 second row or bike

2nd minute: 8 Jumping Pull Ups with slow eccentric

3rd minute: 24 Handstand Shoulder Taps or Pike Shoulder Taps

B. Strength

Close Grip Bench Press

7 sets of 2 reps @ 20X1 Tempo

C. Conditioning

3 rounds

3 minute AMRAP

250m row

Then AMRAP of the following complex

Kipping Toes to bar

Kipping Chest to bar Pull up

Kipping Pull up

-2 minute rest-

*Perform pull up complex unbroken, may drop down after each complex

*coaches challenge 4 rounds

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