Friday, December 23rd 2022

WARM UP

EMOM x 4

-10 Air Squats

*bike remainder of minute

then

2 Sets

-10 Barbell Strict Press

-5/5 Spiderman Rotations

-5 Squat Jumps

-5 Clean Pulls

-5 Muscle Cleans

-5 Front Squats

-3 Squat Cleans

STRENGTH

In a 10 Minute Window Perform

STRICT PRESS 10, 8, 6 4, 2

*10 Banded Face Pulls After Each Set

METCON

5 Sets

17/14 Cal Bike

7 Front Squats (165/115)(Rx+205/135)

Rest 1:00