WORKOUT – ”They’ve ruined
Cranberry Day.”
Freedom (RX’d) – Teams of 2:
4 sets:
60 Dumbbell Box Step Ups 60/50 22.5×2/15×2 split anyhow
30 Synchro Hang Alternating
Dumbbell Snatch 22.5/15
-rest 1:1 between sets
Independence
DB 15/10
Box 60/50
GYMNASTICS. (Optional)
Strict Pull-up: Week 2 Day 2
Advanced – 3 rounds of:
20 Scap Pulls into 20 second
Dead Hang
Followed by 5 Strict or Box
Assist Pull Ups
-rest 90 sec between sets-
Intermediate – 3 rounds of:
10 Scap Pullss into 10 sec
Dead Hang
Followed by 3-5 Strict or Box
Assist Pull Ups
-rest 90 sec between sets-
Beginner – 3 rounds of:
10 Scap Pulls [Hanging
Shrugs] into 5 sec Dead Hang Followed by 2 Box Assist
Pull Ups
-rest 90 sec between sets-