Tuesday 2020-11-03

0. Lesson

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1. Metabolic Conditioning (MetCon)

3 Rounds FIT
30 Box Jumps (*)
5 Toes-to-bars
15 Deficit Push-ups (Hands on 45lb Bumper Plates)
5 Toes-to-bars

*Use a height from which you can bound your box jumps...even if for now that is only a few bumper plates stacked up. You must develop the bound low to build it higher.

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2. Accessory Work

3 Hard* Super Sets
a. Strict Ring Dip Negatives
b. Strict Pull-up Negatives
c. Anchored Laying Leg Raises

*Today's "Hard Sets" should be 3-4 Reps Shy of Failure