Friday, December 15, 2017

Holiday party tomorrow


Remember, the party is tomorrow. Get your name on the board or let me know if you're coming so that we can get enough BBQ.  Desk Evil sauce from my cousin may be making an appearance.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 8-8-3x8

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

6 rounds:
5L, 5R kettlebell back squat 
10 hand to hand kettlebell swing 

then

10 rounds as quickly as possible:
5 pull ups
5 push ups

then

2 minute bar hang



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