Tuesday 2021-4-13

0. Lesson

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Session 1

1. Skill

5 Minutes of Play:
Ice Cream Makers
1. Rings: Tuck
2. Rings: Split Tuck
3. Bar: Tuck
4. Bar: Split Tuck
5. Rings: Full
6. Bar: Full

*Start with rings and with the tuck position. It takes some time to get the feel. Most people don't progress past the Tuck on Rings on Day 1. Move on when you can do sets of 5 reps at a level.

2. MetCon

20-Minute AMRAP FIT
5 Pull-ups
10 Push-ups
15 Air Squats
20 Sit-ups

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Session 2

1. Accessory

1.1

3 x Hard* Sets
Double DB Decline Bench Press

*1-2 RIR
**Your first set should be between 8 and 15 reps. Adjust weights as needed.

1.2

3 x Hard* Super Sets
a. Double Dumbbell Chest Flys
b. Double DB Bent-over Rows

*1-2 RIR
**Your first set should be between 8 and 15 reps. Adjust weights as needed.