CFMV 12.31.19

Tuesday

 

Warmup

2rds:

500m Row or Ski

10 Cat Cows

20 Shoulder Taps into 5 Pushups with Rotation

:30 hollow body hang from PU

 

Strict Gymnastics

In 10 Min

Accumulate:

30 Strict Pull-ups

30 Strict Dips

• • Scaled*
    • 3 sets
  • 10 banded lat pull downs
  • Bench Dips

 

Conditioning

5 Rounds For Time:

12 Dumbbell Power Clean and Jerks

15 Toes To Bar

18 Burpees Over DB

 

Intent: Longer Conditioning Piece. 3 different modalities, offering different stimulus’. The Burpees will get the heart Rate up. But with 5 rounds you have to leave some room in the tank for the later rounds. Grip will be key