Monday – December 19, 2016 (12192016)

Level 1

21-15-9

Jumping Pull ups

Burpees

Level 2

21-15-9

Pull ups

burpees

Level 3

21-15-9

Kipping L- pullups

Burpees

Level 4

21-15-9

Strict L- Pull ups

Burpees

Tips & Tricks

Strength

3 Light weight squat clean EMOM for 10 minutes

( we’ll be doing heavy cleans tomorrow, go light today and focus on speed and form.)

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Tuesday December 3, 2019 (20191203)

Level 1 Partner Workout Switch as needed -Hold Tall Plank.          -100 KB Swings (26/18#) then   -Superman Hold