Monday, 12/27
December 26, 2021
Wednesday, 12/29
December 28, 2021
Warm Up
3 Rounds
10 Pause Squats
10 Spider Lunges
10 Alt Samson Lunges
10 Alt Dead Bugs
Strength
Back Squat (20 Minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 4×5 @same weight
Met Con
Prep (6 Minutes)
3x:30 Row+ 6 DB Deadlifts+3 DB Hang Power Cleans+6 Alt Front Rack Lunges
Work
For Time**(15 Min Cap)
30 DB Deadlifts (50/35s)
40 DB Hang Power Cleans
50 DB Front Rack Lunges
**Begin with, and every 3 minutes Row 15/12 Cals
