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″