FRI21DEC2018

07075428-8074-43B0-A4A2-89815129D716

WOD

Strength
4-5 Sets of 3:
Single Arm DB Bench Press: work to heavy set
*no weight in free arm – stay stable
Strict Chinup (underhand): work to difficult set (weighted or least assistance)

Conditioning
20-16-12 for Time:
Pushup | HSPU
Deadlift (225/155)
Wallballs (20/14)
*Scale DL to 60%

Extra

Strength
5 supersets – stay hollow in both!
10 Ring Rows
10 Strict Dips

Skill
3 min. to accumulate as much time as possible in freestanding HS hold

Midline – After
6 sets – on bar
5 sec L-hang hold
10 fluttter kicks in L-hang
10 Straddle kicks in L-hang
5 sec. L-hang hold

Allen Core Fitness

Workout

3 Rounds for Time:
1000 meter bike
500 meter row
400 meter run
3 min rest between 

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