A: Warm Up
00:00-2:00 Jump Rope at an easy pace 2:00-6:00 15 Banded Passes 15 Band Pull Aparts 15 Scap Pullups 15 Scap Pushups 3-5 Strict Pullups 6:00-10:00 10 Scorpions 10 Iron Crosses 10 Lateral Lunges 10 Air Squats 10 Squat to stand 10 Supermans with twist 10:00-15:00 Mobility for lats, shoulders and Thoracic B: Weighted Pull-ups (8,7,6,5,4,3) Compare to December 30th, 2016 Every 2-3 minutes If you don't have strict pull-ups perform Double ring rows or 10-20s negative. C: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Spend 10 minutes before workout warming up and reviewing HSPUs as a group. Determine scaling methods at this point as well.
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February 2019
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