Christmas Eve: Training may change for today.

Warm-up

• 3:00 Row –then– 3 Rounds
  • 10 Side Raises (light change plates)
  • 10 Goblet Squats
  • 10 Front Raises
  • 5 Tempo Push Ups

STRENGTH

• Strict Press 3-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.

• Set 1: 70% of 90%
• Set 2: 80% of 90%
• Set 3: 90% of 90% Shooting for 3-7 reps here.

METCON

• 5 rounds for time of:
  • 10 Front Squats, 135/95 lbs
  • 10 Bar Facing Burpees
  • 10 Strict Handstand Push-ups

Scaling Options: Use a weight that allows you to keep the front squats unbroken. Scale to kipping hspus if needed or Double DB Push press @50/35lbs something that is challenging but unbroken.

Time Cap: 18 mins