Wednesday, 7 December

WARM UP

BACK SQUAT, 6 sets on 2:30

  • Set 1: 7 Reps @ 65%
  • Set 2: 5 Reps @ 68%
  • Set 3: 3 Reps @ 70%
  • Set 4: 7 Reps @ 68%
  • Set 5: 5 Reps @ 70%
  • Set 6: 3 Reps @ 73%

“JACKHAMMER”

2 Rounds for Time, Time Cap 20 mins

  • 1000m Run
  • 50 Thrusters 45/35
  • 30 Chest-to-bar pull ups

Additional Work: (AFTER)

For Time, 10 min Time Cap

  • 60 Ground to over head w/plate 55/35
  • 30 Deficit Strict Handstand Push Ups 2″/1″
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