Wednesday, 12/11
Tuesday, 12/10
December 9, 2019
Thursday, 12/12
December 11, 2019
Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
6 Squat to Bootstrappers
1:30 Death Stretch/side (:45 low:45 high)
Strength
Clean (30 Min)
Prep:
2×1 Three Position Pause Ext+2 Hang Hi Pull
2×2 Hang Hi Pull+2 Hang Power Clean+2 Front Squats
3×2 Cleans
Work:
3×1.1.1.
3x 1.1.
3 Rounds NFT
5 Calf Raise with Negative/side
10 DB Side Raises/side
20 Windshield Wipers
