12.22.20

A. Strength


3-4 sets of the following superset


5 Wide Grip Bench Press @ 52X0 Tempo

5 Wide Grip Strict Pull-Ups @ 21X1 Tempo


B. Conditioning


5 rounds for time of


6 Pull-Ups

9 Toes to Bar

12 Hand Release Push-Ups

250/200m Row

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A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows

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A. Conditioning “Nancy” 5 Rounds For Time of 400m Run 15 Overhead Squats (95/65) or Goblet Squats 20 MINUTE CAP