All of the Tickets Were Gone

19
Dec

All of the Tickets Were Gone

Auxillary Core: 3 Rounds

360 plank (10-seconds/side)–https://www.youtube.com/watch?v=Frwmqi5auR4

30-seconds Arched Rocks– https://www.youtube.com/watch?v=ZyjJsgec6cs

5-8 Plyo Pushups – https://www.youtube.com/watch?v=vsPRNt6UMZ0

STRENGTH – Back Squat: Within 20-minutes

2-2-2-2-2

*2-second pause at the bottom

*Find a heavy 2 for the day–with the pause

METCON – 4 Rounds for Time…

20 Wall Balls

16 Overhead Lunges (in place, no walking)

12 Pull-ups

**In between each round– SPRINT 100m

L1: 95/65 (OH Lunge), 20/14, CTB

L2: 95/65 (Front Rack Lunge), 20/14, 1/2 CTB (+) 1/2 Kipping

L3: 75/55 (Front Rack Lunge), 14/10, 1/2 kipping attempts (+) 1/2 Jumping Pull-ups

L4: DB Lunge or Unweighted, 10/6, Ring Rows

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