Monday December 9th

Image result for Mash up Monday

Warm Up:
2 Rounds:
1min Run(200m)-Bike-Row
5 Down Dog to Seal Stretch
6 Empty Bar Strict Press
7 Air Squats
8 Push Ups
1x Burgener Warm-up W/Empty Bar

7 Rounds:
7 Strict Handstand Push-ups INT-Kipping HSPU BEG-DB Strict Press
6 Knees-to-elbows BEG-Knee Raises
5 Hang Power Cleans, 145/115 INT-135/95 BEG-95/75
Rest 2 Minutes
40/30 Row Calories
20 Front Squats 185/135 INT- 135/95 BRG-95/75
40/30 Row Calories
–Coaches Notes–
The first workout has some pretty technical movements throughout it along with some heavy barbell cycling. Lot to breakdown and consider. With the bodyweight movements obviously we want to keep moving so fast switches between transitions is important if we are at that pint. Try not to push yourself to failing reps in a single set. Those movements are hard to recover when they are pushed that far. The barbell is only 5 reps, even with it being 5 reps try to hold onto it the whole rep set. Try to keep that first WOD under 10 minutes. After that 2 minutes of rest this next WOD is just a grinder. Those cals should be done fast an then those heavier front squats is where you’ll need to really push.

**Optional Accessory Work**
Option 1:
Side Plank
Build up to 2 Minutes EACH SIDE
Option 2:
25 Reps of Candlestick Conditioning