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
