05. Dec
Strength:
Candle Stick Hold
2-2-2-2
*Each rep must be held for 3 seconds to count from descending start
*Goal is to hole as close to the floor as possible
Conditioning:
0-15 Minutes:
Ring/Bar SL Leg Raise
Ring/Bar Dip
Ring/Bar SL Leg Raise
*You must complete an unbroken set for it to count
*In you attempting sets: The ‘Dip’ reps must be double the amount of the ‘Leg Raise’ reps
e.g.
4 Ring/Bar SL Leg Raise
8 Ring/Bar Dip
4 Ring/Bar SL Leg Raise
15-25 Minutes:
Complete your heaviest 3 rep Touch and Go Squat Snatch