Dec 7th 2018

Fitness:
A. 3 DL + 3 HC- Work to a tough complex for the day in 5-6 sets
+
5 rounds
15/10 cals AB (AFAP)
18 WB
1 sled push (heavy and fast)
rest as needed
+
3 sets
Star Plank on elbow 15-20 sec per side
SA FC 150′
15 Sit Up to Pike

Competition:
Gymnastics Support
A1. Ring Dip 5 x 4-5 w/ 2 sec pause in bottom and 2 sec pause @ top
A2. Strict T2b 4 sets x 4-5 reps w/ 3-5 sec eccentric
A3. Supinated C2b PU 4 x 4-5 slow and controlled
+
4 sets
8 Strict Shoulder Press
5-7 Ring Row w/ feet elevated @ 31×3
Strict WW x 1-2 perfect reps
+
3 sets
5 L Sit to Pass Through + L Sit AMSAP on last rep
SA FW 100′ per side
15 GHD Sit ups