Monday – December 31

TODAY’S SCHEDULE: 5-6-7 ….9:30…11-12-1. No night classes.


7 KB Swings

7 Pull Ups OR 5 Chest to Bar Pull Ups OR 3 Bar Muscle Ups

*Each set must be done in under 50 seconds. If not, take the next minute off.

5 Minute Rest


3 Hang Squat Cleans

*Start at 50+% of 1 RM Clean, build from there.


A healthy mix of gymnastics, stamina, and strength to round out 2018! Make sure you pick movements in part 1 that challenge you, but not break you. Have a similar mindset at the barbell. Heavy does not mean max !