12/20/16

20
Dec

12/20/16

Tuesday

Core

Skill
Windshield Wiper Progressions
On ground or
On bar:
Legs extended, touch corner/down/touch other corner
Legs bent, full swing
Legs extended, full swing

Metcon

21 (ea) Overhead Alt. Lunges (115/80)(95/65)(75/bar)
21 Hanging Leg Raises
21 Cal Assault Bike/Row/AD
21 Ab wheel Rollouts
21 (ea) Windshield Wipers
15 (ea) Overhead Lunges
15 Hanging Leg Raises
15 Cal
15 Ab wheel Rollouts
15 (ea) Windshield Wipers
9 (ea) Overhead Lunges
9 Hanging Leg Raises
9 Cal
9 Ab wheel Rollouts
9 (ea) Windshield Wipers

Accessory

Squat 75% x 5 @ 85% x 3 @ 95% x 1+ (or +5 lbs to previous week)
do 5 box jumps after each squat set

inverted v ups on sliders 3 x 10

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