Friday, December 16th 2022

WARM UP

2 Sets

:30 Jump Rope

:30 Hollow Hold

:30 PVC Pass Throughs

:30 Sumo Squats w. Pause

into

-Hip Circle

-Good Mornings

-Quarter Squat ISO

-Lateral Leg Raise

-Glute Bridges

Build to Deadlift Weight

STRENGTH

E2M x 5

6 Deadlift – must be TnG

*add #10-#15 from last week

*like last week looking for 5 working sets over 1 heavy one

METCON

3 Sets

60 Double Unders

20 DB Thrusters @ 2×50/35

10 T2B

:90 rest b/t sets

*18min CAP