Wednesday, 1/12
January 11, 2022
Friday, 1/14
January 13, 2022

Warm Up

3 Rounds

6 Rev Hand Spider Lunges

12 Pause Squats

6 Alt Dead Bugs

12 Alt Samson Lunges

Strength

Front Squat (25 Minutes)

Prep: 1×10 w/bar, 4×5 working up

4×5 @85% 3RM*

Met Con

Prep (5 Minutes)

1×10 Step Ups+10 Wall Ball

1×10 Box Jumps+10 Wall Ball

1×10 Box Jump Overs

Work

5 Rounds

:40 Box Jump Overs

:20 Rest

:40 Wall Ball

:20 Rest

Comments are closed.