Monday 12/29/14

Reminders:
  1. Barbell Group on New Year's Eve (Wednesday, 12/31/14) will be at 3:00 p.m. due to the holiday.
  2. We do not have class on New Year's Day (Thursday, 01/01/15).

Burpees and deadlifts - good times!


BBG (off)
Do A first, then do both B1 and B2 (i.e., superset: B1, B2, B1, B2, B1, B2)

A) 5 rounds of ME double-unders - each round is 30 sec on, 30 sec off.

B1) HSPU
3 x N (pick a manageable number for 3 sets; use 1 or more abmats if necessary)

B2) GHD Sit-ups
3 x M


Strength/WL
Press
2 x 5, 1 x 5+


Conditioning
20-15-10-5 reps for time of:
Box Jumps, 30"/24"
Pull-ups


Finale
2:00/shoulder overhead banded distraction in external rotation (we'll discuss how to set up for this in class)

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