
Programming Preview: Week of 12/20
December 19, 2021
Tuesday, 12/21
December 20, 2021Warm Up
2 Rounds
5 Squat to Bootstrappers
10 Spider Lunges
15 Band Good Mornings
20 Squats (1st round regular, 2 jump squats)
Prep (8 Minutes)
4x:30 Row+5 Deadlifts (working up)+ 15-:30 HS Hold +5 Push ups (rounds 1&2), 3-5 HSPU (rounds 3&4)
Row Retest
For time (5 Min cap)
Row 1 K
Met Con
4 Rounds of 3 Min on/3 Min off (2 each)
Row 300/250M
5 HSPU
10 Deadlifts (225/155)
Max HSPU in remaining time
Row 250/200M
5 Deadlifts
10 HSPU
Max Deadlifts in remaining time
Score by total reps (HSPU and DL including 15 rep buy ins)