Monday December 6th:
Warm up – 10-15 of each: scap pull-ups + beat swings + strict knee raises + hand release push ups
For quality
5 rounds
Max rep strict pull ups
10 calorie bike
15 GHD sit ups
12:00 AMRAP
1 bar muscle up // 2 chest to bar pull ups
10 cal row
2//4
10 cal row
3//6
…..
Accessory
50 second plank + 40 sit ups + 30 GHDSU + 20 toes to bar (strict if possible)
Thursday December 9th:
Warm up- 10-15 of each: scap pull-ups + beat swings + strict knee raises + hand release push ups
Emom x 12
Odd – 3 bar muscle ups
Even – 6-8 toes to bar + 8 push ups
Chipper for time
50 cal row
50 pull ups
40 cal row
40 toes to bar
30 cal row
30 sit ups
20 cal row
20 chest to bar pull ups
10 cal row
10 bar muscle ups // 15 strict pull ups
Accessory
3x :45 hollow hold
3x 20 GHD sit ups
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