Workout 12/11/20

STRENGTH:

10×3 Speed Push Press

– @75% 1RM

– Rest 30” between sets 

CONDITIONING:

E4MOMX 5

200M Run

10/8 Cal Bike

10 Hang Power Snatch 95/65

Max Effort Floor Press

1’ Rest

ACCESSORIES:

3×12-14 Banded Push ups

3×16-20 Barbell Skull Crushers

3×12-14 Chest Supported Incline DB Rows

4×30” Tempo Dragonflies (51X1)

4×1’ Earthquake Bar Bench Position Static Hold

CARDIO:

For Time:

3 Rounds

40 cal ski erg

40’ Handstand walk

40 GHD sit ups

POWER HOUR:

“Pearl Harbor 12.7.41”

For Time
12 Ring Dips
7 Power Cleans (165/125)
41 Double Unders
12 Ring Dips
7 Back Squats (165/125)
41 Double-Unders
12 Ring Dips
7 Shoulder-to-Overheads (165/125)
41 Double-Unders

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