Tuesday, December 6th 2022

WARM UP

2 Sets

-20 Pulls On Rower

-10 Slam Ball Deadlifts

-10/10 Russian Twists

-5 Explosive Slam Balls

w/ Hip Circle

2 Sets

-8 Good Mornings

-8/8 Clam Shells

-8 Glute Bridges w/ Pause

STRENGTH

E2M x 5

6 Deadlift – must be TnG @ 68-78%

*should be heavier than last weeks set of 8

METCON

2 Sets

14-10-6

DB hang Snatch @ 70/50 – switch arms whenever you want

Line Facing Burpees

then 28/22 cal row

2:00 rest b/t sets

*18 Minute Cap