• AP Coach

3.10.20 Tuesday


Mob:

SB: Pecs

SB Infra x10e + Banded Shoulder Series 2x15e

Do you like guacamole?

Yes

No

3 Rounds

30s On/ 15s Off

Calorie Row

Pushup to Pike/Wall Walk

Alt BW V-Up

Skill: Ring Dip Skill

Part 1: EMOM x 9

Min 1: 20-30 s high ring support

Min 2: 20-30 s low ring support

Min 3: 30 s hollow body hold

Part 2: 3 sets

10 Strict Ring Dips

BW v up x 20

Strength: “Harpoon”

For Time ( 20 min cap )

50-40-30-20-10 Cal Row

25-20-15-10-5 HSPU (to a pad)

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