Wednesday, 21 December

WARM UP

OVERHEAD SQUAT

6 X 2:30

  • 5 Reps @ 75%
  • 3 Reps @ 78%
  • 1 Rep @ 80%
  • 5 Reps @ 78%
  • 3 Reps @ 80%
  • 1 Rep @ 83%

“Fortitude”

30 alternating EMOM

  • Max Calorie Row
  • Max Burpees

Additional Work:

  • Push Press, build to a 1RM in 15 mins (before)
  • Jerks and Dips (after)
    • AMRAP 2, 30 double dumbbell Jerks into Max Strict Ring Dips (50’s/35’s)
    • 2 mins Rest
    • AMRAP 2, 15 Strict Ring Dips, Max double dumbbell jerks (50’s/35’s)
  • 5 unbroken rounds for time (45lbs barbell/35lbs barbell) (after)
    • 20 overhead walking lunges
    • 20 overhead squats
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