12/3/2019-TUESDAY WORKOUT

EMOM X 12 a1. Strict Ring Dips X 6-12 (use Weight If Needed) a2. Prone Straight Arm Rear Delt Flys X 12-15 x 4 Sets METCON 21-15-9 Hang Power Clean (135/95) Lateral BB Burpees

12/2/2019-MONDAY WORKOUT

STRENGTH 6 Sets (building) 2 Ohs @2111 METCON EMOMX 15 1 = 15/12 Cal Row 2 = 15-20 Wallballs 3 = Max Russian Kb Swings (ahap)