12.26.18 Wednesday

A. Squat Prep
Three Sets
Goblet Squat w/ Pause x 5 reps (Set #1 – Heels Elevated, Set #2 – Toes Elevated, Set #3 – Flat)
Goblet Hold Lateral Lunge w/ Pause at bottom x 5/side
Kettlebell Halo x 6/arm SLOW
B. Four Sets:
Back Squat @22X1 x 2 reps
Rest 15s
Back Squat @3030 x 4 reps
Rest 15s
Rope Row x 3 lead/arm
Rest 90 seconds
C.  Double Under Practice x 5 minutes
If you haven’t gotten your first DU here is your chance!
If you have DU, Practice Managable Sets for Today’s Workout**
D.“Just do it” 
Complete as many rounds and reps as possible in 9 minutes
7 Hang Dumbbell Squat Clean 50/35#
7 Chest to Bar Pullups
21 Double Unders
**Chest to Bar Pullup Scale
  1. 7 CTB Pullups = 15-20 seconds
  2. Kipping Pullup x 7
  3. Jumping CTB Pullup x 7 reps **
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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