Saturday, 12/17
December 16, 2016
Monday, 12/19/16
December 18, 2016
Warm-Up
3 Rounds of
15 Band Good Mornings
10 Pause Squats
15 Arch Rocks
10 Alt Dead Bugs
Strength – Dead Lift (35 Min)
1 x 10 RDL w/ Bar
1 x 5 @ 30% (all sets after initial 10 are full deadlifts, not RDL)
1 x 5 @ 50%
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%
3 x 5 @ 80%
Met-Con
In Teams of 4, complete for time:
5k Row
Teammates switch stations every minute, rotating between the following:
– Row
– Plank Hold
– 15 KB Goblet Squats
– DB Farmers Hold
Cool Down
Spinal Twist Series
