A. 2 sets, not for time, of:
Muscle-ups x 2-6 reps
Handstand Push-ups x 12-20 reps
Double-Unders x 30-50 unbroken reps
B. Every minute on the minute for 10-minutes (10 sets):
Banded Deadlift x 1 rep @ 50%
Every 3-minutes for 9-minutes (3 sets):
Deadlift
*Set 1 – 4 reps @ 65%
*Set 2 – 6 reps @ 75%
*Set 3 – 6 reps @ 88% (up 2% from last week)
C. “Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (53/35 lbs)
12 Pull-Ups
Compare to December 4, 2015.
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