SW Active – Dec. 4

Wednesday – Upper/Skill + Fsq Linear + Upper Int + Glute/Core
A1. Double Unders, 30-60 sec x 3 sets, 30 sec
A2. Hang to Inverted on Rings/Skin the Cat/Bent Knee L-Sit Hold x 3 sets, 30 sec
A3. Pistol Roll Up/Squat to Roll Up, 2-4 reps x 3 sets, 30 sec
A4. Handstand Walking Practice/Partner Assisted/HS Hold/Pike on Box x 3 sets, 1-2 min
B. Front Squat, work to a challenging set of 5 – only one tough set
C1. DB Bench Press @ 40×0, 6-9 reps x 3 sets, 30 sec
C2. Weighted Supinated Grip Ring Row @ 40×0, 4-6 reps x 3 sets, 1:30 min
D1. Banded Cross Under Lunge, 15 reps/leg x 2 sets, 30 sec
D2. Hollow Hold, 20-30 sec Unbroken x 2 sets, 30 sec
D3. Top of Ring Dip Hold, AMSAP x 2 sets, 2 min

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