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Monday, December 6, 2010

Tuesday, December 7, 2010

A1. Press
Beginners: @ 22x2, 5 reps, 3 sets
Intermediate and Advanced: @ 12x2, 2-3 reps, 5 sets
See Tuesday, November 30th.

A2. Back Levers
Tuck or Flat Tuck: 4 sec hold, 5 sets

B. hspu x 5 reps
30 double unders
3 minute rest
4 rounds

For the HSPU - if you do not yet have a push-up, please do push-ups x 5 (as perfect as possible) with a 5 sec negative. If you have perfect push-ups do a 5 sec negative on your HSPU for 5 reps. If you have over 5 consecutive and strict HSPU then do your HSPU on either the parallette bars or on plates.

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