Wednesday, 12/11
December 10, 2019
Friday, 12/13
December 12, 2019

Warm Up

3 Rounds

8 Pause Squats

8 Spider Lunges

8 Alt Samson Lunges

8 Alt Dead Bugs

1 Min Squat Hold

1 Min Single Leg Flexion/side

1 Min Squat Hold

Strength

Back Squat (30 Min)

Prep: 1×10 w/bar, 3×6 working up

Work: 9-9-6-6-3-3

Met Con

For Time (12 Min Cap)

“Annie”

50-40-30-20-10

Double Unders

Ab Mat Sit Ups

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