ACP Week of 4/4/16

Monday 4/4/16

Complete All of the Following in Any Order:

(Before Class if Possible) 50 Russian Kettlebell Swings (25 light, 15 moderate, 10 heavy) 30 Hollow Rocks 20 Chest-to-Bar Pullups

Tuesday 4/5/16

Triceps Pushdowns w/ Band 3x40-50

Wednesday 4/6/16

16:00 Volume Accumulation: 5 Strict Ring Dips 5 Strict Chest-to-Bar Chin-Ups 5 V-Ups + 10 Tuck-Ups + 15 Hollow Rocks

Friday 4/8/16

3 Sets: a) 8 Landmine Rows/Side (https://www.youtube.com/watch?v=8-tAr3poW3w) b) :30/side Half Kneeling Bottoms-Up Hold c) 10-15 Rear Delt Flyes

Saturday 4/9/16

Row, Run, Bike, or Swim 50:00 @ Easy Pace (6 RPE)

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ashley@crossfitfargo.com
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