• AP Coach

12.13.19 FRIYAY


Folder in Bin Please =) + Corrective Sheet

SB: FR Quads/Hams x2m

Do guys look better clean shaven or with facial hair?

Dynamic W/U x7m

Skill: Back Squat


Air Squat

KB Goblet Squat

Empty BB

W/U 2-3x 5 @ 30-40% Back Squat

Strength: Back Squat

3x8 @60-65% (3 sec lower) + 90/90 Hip Lift x5 breaths

WOD: Tear Jerker

2 Rounds For Time

25 Wall Ball (20lb/10’//14lb/9’)

20 Cal Bike

15 Toes to Bar

10 Burpees to Target

(10m cap)

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