Workout

Week of 12/12

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DAY 1

Warm up
Frog, spiderman, 3x suicides

Strength
8x
3 BSQ
3 Pull Ups (last rep lock out)

15 Min of Handstand progressions

Finish
14-12-10-8
BB curls
Diamond Push ups
Oblique Crunch

DAY 2

Warm up
Saun salutation, cossack sqat, hollow rock

Strength
8x 
3 Sumo DL
3 Ring Push Ups (3-3-3 Tempo)

15 Min Ring Progression to Front Lever

Finish
4x
8 SL RDL
8 KB Jerks
25 DU's

DAY 3

Warm up
1 arm swings, 4 min LC, 1/2 tabata plank

"Fight Gone Good"
3 Rounds
1 min ea movement for total reps per round
Heavy KB Swing
Box Jump
Burpee
Hang Clean
Leg Lowers

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