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Movement: June 17 2016

June 16, 2016 By Spencer Arnold

Warmup: Accumulate 3 min. hanging on bar (pullup grip)
*relax and just hang,
A) 4 Super Sets, Rest as needed but keep a steady pace

-A1) 4 perfect kips directly into Max -1 (do not fail or rip, leave one in the tank) Bar MU

-A2) 4 alt. e/l 5 sec. count Eccentric pistol squat to box/ball

B) Split as desired:
Accumulate 50 hollow V-ups AFAP (if your feet or upper shoulders touch the ground, drop and rest)

Accumulate 50 weighted Arch ups w/ 1 sec hold at top of each

Spencer Arnold
Author: Spencer Arnold

Filed Under: Movement

"Be strong, and let us use our strength for our people and for the cities of our God, and may the LORD do what seems good to him." – 1 Chronicles 19:13

Power and Grace Performance, based in Suwanee, GA, provides online programming for weightlifting, competitive exercise, and fitness oriented gymnastics. We also provide seminars and personalized/remote coaching. Contact us with any questions you may have.

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