Monday Dec 16th

Treece, working hard!!

Did you know she is preparing for her FIRST ever Strongwoman competition?! 

**Make sure you guys are paying attention to the coaches and moving along, there is a lot of work to be done each class and we need the full hour. It's not time to gossip, it's time to DO WORK** Let's utilize our time and get STRONG during this strength cycle :) 

Dips

3 sets of:

3 Weighted Dips

3 Strict Dips

Max kipping Dips

Each set is one giant set, meaningyou will perform all the weighted, strict and kipping as one big set. Here what it should look like; Complete the weighted dips with a dumbbellbetween your legs.  After your 3 weighted dips drop the weight withoutcoming off the rings and continue with the strict dips.  Then withoutcoming off the rings do a max set of kipping dips.  That is set one.

You choose the weight.  Rest asneeded between sets.

Pull ups

3 sets of:

3 Weighted Pull ups

3 Strict Pull ups

Max kipping Pull ups

Same protocol as the dips.  

Push Press

4 x 8, across