Monday, December 18th 2023

WARM UP – PVC, barbell

Tabata, 9x :20 on, :10 off

Each round rotate b/t

-Burpees

-PVC palms up overhead squats

-Barbell front squats

MOVEMENT/MOBILITY – PVC, pull up bar

10 PVC passthroughs

:30 PVC External rotations

:30 pigeon stretch / side

:30 sleeper stretch / side

10 SLOW t-spine rotations w/ PVC on back

6 t-spine rotations in full squat

4 SLOW PVC sots press

6 FR PVC Sotts press

10 kip swings

3-5 strict pull ups OR challenging ring rows

PRIMER – empty barbell

5 Tempo Front Squats

5 Jump Squats

STRENGTH

E2M x 3

4 Front Squats (:03 Descent)

right into

E2M x 3

2 Front Squats (no tempo)

*building to a 1RM Front Squat

GET FIT

AMRAP – 6

30/24 cal row

right into

2-4-6-8-10-12 etc..

OHS @ 95/65

Lateral Burpee over bar

2:00 rest

AMRAP – 6

30/24 cal row

right into

2-4-6-8-10-12 etc..

SA DB OHS (50/35) *rep count is each arm

Pull ups (Rx+C2B)

NOTES OHS should be light weight, athletes should be able to go unbroken through round of 10. Scale PU ladder down to 1-2-3-4-5…etc if needed. Athletes may need to go super light on DB to perform OHS, this is fine. Elevate heals if needed, make sure elbow is staying locked out.