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Tuesday 12.18.2018

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Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Handstand Hold
10 x KB Swings
10 x Push-ups
10 x Hollow Rocks
III. Mobility

Impact/Focus: Handstand Push-ups
Athletes will work against 8 rounds of :30 work/:30 rest to complete the following.

I. 30 x Deficit Handstand Push-ups
II. 30 x Strict Handstand Push-ups
III. 30 x Kipping Handstand Push-ups
IV. 40 x Stink Bugs
V. 40 x Seated DB Press

Post method and reps completed to comments.

“Fro-Zone”
Complete as many rounds/reps as possible in 15:00 of
Row 350m
15 x ‘American’ KB Swings (32/24)
25 x GHD Sit-ups

Post rounds/reps completed to comments.

Katelyn

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