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11/12/17 Bodyweight Mastery- Pull Ups & Rope Climbs

November 12, 2017

WU: 2 rds (10 min)

:30 sec kneeling forearm stretch

5 Scapular CARs/ direction

10 Tuck Ups

10 Down Dog Push Ups

5 Airborn Lunges/leg

5 Candlestick rolls

 

5 min Rope Climb instruction

 

12 min Emom

ODD: 1-3 rope climbs

EVEN: 6 KB Cossack Squats + 10 Reverse Crunches

 

:40/:20 x3

1. Handstand Hold

2. Alternating Pistols

3. Ring Dips

4. GHD Lat Stretch

 

10 min EMOM Strict Pull Ups/ Superman/ Hollow Rocks(1:2:1 ratio)

ex:

2 Pull Ups + 4 Superman lifts + 2 Hollow Rocks

 

 

 

 

 

 

 

 

 

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