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Thursday: 21 Dec, 2017

Warm up

10 Ring Push Ups

10 Cals Bike

3 Cuban Press

x 3 Rounds

Press Warm Up

Start with Barbell, then add weight each round.

Stay Light.

5 Split Stance Strict Press Tempo: 2222

5 Split Stance Push Press with 3 Second Pause at the top

5 Split Jerk with 3 second pause in the catch position

2 Rounds

Olympic Lifting -

3 Rep Push Jerks

Build to a heavy

Gymnastics

25 Cals Bike

20/14 Muscle Ups for time

Every time you break: 10 Cals Row

Conditioning -

6 HSPU

8 Wall Balls

10 Chest to Bars

10 Rounds for time

20 Minute TIme Cap

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