November 2016 – JR

[vc_row css=”.vc_custom_1474241276207{margin-bottom: 25px !important;border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;border-radius: 1px !important;}”][vc_column][vc_custom_heading text=”Special Instructions:” font_container=”tag:h2|text_align:left|color:%23c40000″ use_theme_fonts=”yes”][vc_column_text]I am text block. Click edit button to change this text. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”October 31 – November 6″ use_theme_fonts=”yes” css=”.vc_custom_1478036587288{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][vc_column_text]PREP:

None

WORKOUT:

Walked 1 hr at Peppertree

FINISHER:

asd[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

Wrist Mobility Series
Wrist Stretches x 10r (Fingers forward, Fingers Back, Fingers Back Palms Up)

WORKOUT:

Handstand Series

x 36s – Headstand / Weighted shoulder Ext (weighted bar)

FINISHER:[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

F7

  • 5 x 15 – Regular Push-ups / Xiopengs Reverse 5# (15-15-15-15-15)
  • 4 x 15 – StLg Ring Rows / Lat Stretch (15-15-15-12)
  • 5 x 48s – Center Plank / Lateral Leg Ext x 10 ea
  • 5 x 10 – Deck Squats / Skiers
  • 4 x 48 – Tuck Body Rocks / Table hold (Did 48-48-48-48)
  • 4 x 6 – Arch-Ups / Lateral Side Bend Hold 20k
  • 3 x 6 – Straddle Ups / Jefferson Curls 20k

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][vc_column_text]PREP:

Wrist Mobility Series
Wrist Stretches x 10r (Fingers forward, Fingers Back, Fingers Back Palms Up)

WORKOUT:

Handstand Series

x 36s – Headstand / Weighted shoulder Ext (weighted bar)

FINISHER:

Walked A to Russel Park in AM and walked dog in PM[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

SUNDAY WORKOUT:

F7

  • 5 x 15 – Regular Push-ups / Xiopengs Reverse 5# (15-15-15-15-15)
  • 4 x 15 – StLg Ring Rows / Lat Stretch (15-15-15-15*Had to pause at bottom starting at rep 8 on last set to get 15 
  • 5 x 48s – Center Plank / Lateral Leg Ext x 10 ea
  • 5 x 10 – Deck Squats / Skiers
  • 4 x 48 – Tuck Body Rocks / Table hold (Did 48-48-48-48)
  • 4 x 6 – Arch-Ups / Lateral Side Bend Hold 20k
  • 3 x 6 – Straddle Ups / Jefferson Curls 20k

FINISHER:

None[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”November 7-13″ use_theme_fonts=”yes” css=”.vc_custom_1478716686359{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Group 1-1

  • 5 x 5 – PB Dips/One Arm Cat (15s ea)
  • 5 x 15s – Chin Grip Flexed Arm Hang / Overgrip Bent Pull x 5
  • 5 x 10 – KB Swing (24k)/ Trunk Circles x 5 ea
  • 5 x 10 – Side Plank Twist / Elbow Bounce x 5 ea

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][vc_column_text]PREP:

Wrist Mobility Series
Wrist Stretches x 10r (Fingers forward, Fingers Back, Fingers Back Palms Up)

WORKOUT:

Group 1-2

  • 4 x 36s – Headstand / Weighted shoulder Ext (weighted bar)
  • 3 x 10 (5 ea) – Cossack Squat / Twisting Squats x 4 ea
  • 3 x 24s- Straddle Hollow Body Hold / Table Hip Lifts x 5
  • 5 x 5 – V-Ups / Pike Lean x 30s

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Group 2-1

  • 5 x 15 – Regular Push-ups / Xiopengs Reverse 5# (15-15-15-15-15)
  • 4 x 15 – StLg Ring Rows / Lat Stretch (15-15-15-12)
  • 5 x 48s – Center Plank / Lateral Leg Ext x 10 ea
  • 5 x 10 – Deck Squats / Skiers
  • 4 x 48 – Tuck Body Rocks / Table hold (Did 48-48-48-48)
  • 4 x 6 – Arch-Ups / Lateral Side Bend Hold 20k
  • 3 x 6 – Straddle Ups / Jefferson Curls 20k

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”November 14-20:” use_theme_fonts=”yes” css=”.vc_custom_1479330600121{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Static: L-Sit x 10 sets of 6 sec

Strength:

5 Sets – Complete each exercise before moving on
A) 5 x JG Tempo Push-ups (4-1-x-1) / 30s x Chest Shoulder Stretch (Arms behind holding stall bar)
B) 15s x Pull-up Chin Grip (Static Hold) / 30s x Over grip Bent Pull
C) 5 x GHR (Hip Hinge) / 10 x Alt Toe Touch (ea)
D) 5 x HLL (Half) / 5ea x kb Side bends (20k)

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

 

Kickboxing:

3 rounds: 30s work / 5s rest / 1:10s rest between rounds

1. Jab-cross-right kick combo

2. Continuous teeps – front leg

3. L+R Hook Punch

4. Knees (alternating)

5. Elbows – (alternating)

6. Jab-cross-switch kick combo

7. Continuous teeps – rear leg

8. Run and punch combo

9. Knees (alternating)

10. Elbows (alternating)

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Static: Front Lever (Flat Tuck)  x 6 sets of 10 sec on straight bar. Shaking on last two sets.

Strength:

5 Sets – Complete each exercise before moving on
A) 5 x Tempo PB Dips (4-1-x-1) / 30s x Chest Shoulder Stretch (Arms behind holding stall bar)
B) Feet Up Tempo Body Rows (4-1-x-1) / 30s x Over grip Bent Pull
C) No Legs Today Hammies dead from GHR

D) 1 min x Center Plank / Rest 15s then off to D2
D2) 1 min x Farmers Carry / Rest 15 back to D1 (Did 88s-88s-70s-70s-70s)

FINISHER:

None[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”November 21-27:” use_theme_fonts=”yes” css=”.vc_custom_1480550954586{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][vc_column_text]PREP:

NA

WORKOUT:

 

10 Rounds

15/15
A) Hammer Left (light hammer) (8s all rounds)
B) Hammer Right
C) Jump Rope (40s all rounds)

FINISHER:

Eat Pizza[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

 

Kickboxing:

3 rounds: 30s work / 5s rest / 1:10s rest between rounds

1. Jab-cross-right kick combo

2. Continuous teeps – front leg

3. L+R Hook Punch

4. Knees (alternating)

5. Elbows – (alternating)

6. Jab-cross-switch kick combo

7. Continuous teeps – rear leg

8. Run and punch combo

9. Knees (alternating)

10. Elbows (alternating)

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][vc_column_text]PREP:

NA

WORKOUT:

 

5 Rounds of 5r

A) HSPU (Feet on 24″ Box)
B) SL Stepdowns (on 24″ box)
C) Tempo Pull-ups (x-1-4-1)

FINISHER:

Eat Pizza[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][/vc_column][/vc_row][vc_row][vc_column][vc_custom_heading text=”November 28- Dec 3:” use_theme_fonts=”yes” css=”.vc_custom_1480550999595{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #e2e2ce !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][/vc_column][/vc_row][vc_row][vc_column width=”1/6″ css=”.vc_custom_1474239748530{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Monday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239926331{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Tuesday ” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474239946277{border-top-width: 1px !important;border-right-width: 1px !important;border-bottom-width: 1px !important;border-left-width: 1px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #efefef !important;border-left-color: #cccccc !important;border-left-style: solid !important;border-right-color: #cccccc !important;border-right-style: solid !important;border-top-color: #cccccc !important;border-top-style: solid !important;border-bottom-color: #cccccc !important;border-bottom-style: solid !important;}”][vc_custom_heading text=”Wednesday ” use_theme_fonts=”yes”][vc_column_text]PREP:

10 min Warm-up

WORKOUT:

Strength:

5 Sets – Complete each exercise before moving on
A) 5 x JG Tempo Push-ups (4-1-x-1) / 30s x Chest Shoulder Stretch (Arms behind holding stall bar)
B) 15s x Pull-up Chin Grip (Static Hold) / 30s x Over grip Bent Pull
C) 5 x GHR (Hip Hinge) / 10 x Alt Toe Touch (ea)
D) 5 x HLL (Half) / 5ea x kb Side bends (24k)

FINISHER:

None[/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1474903032958{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Thursday” use_theme_fonts=”yes”][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092150195{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Friday ” use_theme_fonts=”yes”][vc_column_text]PREP:

NA

WORKOUT:

 

5 Rounds

A) 4 min Airdyne
B) 20 ea side Hammer to Tire (16# Hammer)

FINISHER:

 [/vc_column_text][/vc_column][vc_column width=”1/6″ css=”.vc_custom_1475092296332{padding: 10px !important;background-color: #efefef !important;border: 1px solid #cccccc !important;}”][vc_custom_heading text=”Saturday / Sunday” use_theme_fonts=”yes”][/vc_column][/vc_row][vc_row][vc_column][/vc_column][/vc_row]

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