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Monday, 12-12-2016

11
Dec

Monday, 12-12-2016

Happy birthday to Mr. Big Man Tony (Saturday) We hope you have had a lot of fun out in Vegas celebrating! Please come back in one piece.



Workout of the Day

Every 3 minutes, for 15 minutes (5 sets):
Push Press x 5 reps

Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set.

then

Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – Double-Unders x 40 reps

*Sub HSPU with seated KB strict press x10 reps
**If you don’t have Double Unders, then sub with :40 seconds of DU practice. NO SINGLE UNDERS!! Practice Practice Practice Practice Practice!!
**Goal is to work hard for about 30-40 seconds. If it is taking any longer than that, scale down so you get some rest 15-20 seconds at least. DO NOT WORK FOR MORE THAN 50 seconds! Speed Intervals!

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