10 Almeida St
East Providence, RI 02914
(401) 426-3488

Wednesday, December 21st

December 20, 2016

FITNESS & LIFESTYLE

WARM UP:

10 Minutes Practice Toe 2 bar and Pullup technique

 

METCON

“Flying Monkey”

5 Rounds

7 Chest 2 Bar Pullups

7 Toe 2 Bar

7 Pullups

400m Run

 

SPORT & PERFORMANCE

  1. GYMNASTICS

EMOM 12 Minutes

Minute 1 – Free Standing Handstand Practice – from tripod – multiples- or sub HS walking

Minute 2 – Backward Roll to Support – practice – use bands–or sub Muscle up practice

Minute 3 – 200m POSE running Drill – 1 Leg pick ups for 50m on right and 50m on left, 100m both

 

  1. METCON

“Flying Monkey”

5 Rounds

7 Chest 2 Bar Pullups

7 Toe 2 Bar

7 Pullups

400m Run

 

  1. ACCESSORY

1)Pendlay Rows

4×6 — Heavy

2)Bench Press

4×6 — Heavy
Superset 1) and 2)

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