Friday, December 1 2017

Strength Focus
Box Squat
Every 45 seconds for 8 sets
2 Reps @ 50% of Box Squat from last Monday.

Speed Deadlift
EMOTM 6
1 Rep @ 70% of 1 RM
- Set up strong, grip tight, press against the ground hard and lift fast.

Dumbbell Box Step Ups
3 x 10 per leg

Gymnastics Focus
3 x Max Wide Grip Strict Pull Ups
Rest as needed between sets
3 x 10 Ring Row - Unbroken