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12/30 Meet you at the Bar

December 29, 2018

W/U: 00:00-10:00

 

 

EMOM 9

5  Box assisted Kip Swings *Hold each shape for 1-2 sec!*- No box if shapes look good

Elevated Hollow Plank ( as long as possible)

10 Hollow Band pull Downs

 

EMOM 9

5-7 Strict Pull Ups

10 Alt box pike leg Lifts

10 V-ups

 

EMOM 4

3-5 dragon Flags

:30 sec Headstand hold/ 5 Headstand leg lifts

 

Partner Shared reps

30 Kipping TTB ( NO K2E! Straight legs, even if you don't reach the bar)

30 Pull ups of Choice

 

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