Dec 2

Workout of days past

Strength

Back Squat 4x5 @20X1

*complete set every 2 min *75-80%

WOD #2

“Pull-up Cash Out”

Accumulate 60 sec Hollow Hold 3x15 Banded PVC Lateral Press Downs Beg: 5x5 Toe Spot Pull Ups @3030 Int & Adv: 5 Sets Strict Pull Ups

Video Demo Banded PVC Lateral Press Downs https://www.youtube.com/watch?v=HGEYVbXzsDA Toe-Spot Pull Ups https://www.youtube.com/watch?v=f5B1nymEiRk

WOD

EMOM 12 1: 16 DB Lateral Burpees (+2) 2: 40 Double Unders (+10) 3: 16 Alt Dbl DB/KB Rack Lunges (+2) 4: 40 sec Forearm Plank Hold (+10)

*Add reps each round *Scaling options: Lower starting reps as needed or don’t add reps

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