Wednesday, December 21st 2022

WARM UP

2 Sets

-10 Step Ups

-10 Glute Bridges

-10 Lunges

-10 Bird Dogs

into

-Box Pigeon

-Box Calf Stretch

-5/5 Controlled Step Down

Barbell Squat Warm Up

STRENGTH

Back Squats

In 8 Minutes Build a Double at 85%

then from 8-12:00

drop to 65-70%

And perform 20 Reps

METCON

For Time

2x

12 DB step overs @ 2×50/35 (24″/20″)

4 Wall Walks

3x

16 DB FR Reverse Lunge @ 2×50/35

18-14-12 TTB

*No rest b/t rounds

15min CAP