Wednesday, December 27th 2023

WARM UP – barbell, wall

:45 Wall Sit

:20/:20 SL Wall Sit

2x

10/8 Cal Row

10 barbell back squats

MOVEMENT/MOBILITY – DB, pull up bar

:30 straddle stretch

:30 squat hold (as deep as possible)

:30 staggered hamstring stretch / side

:30 single leg RDLs / side

:30 Spiderman/Rotation/Overhead Reach flow each side

12 alternating lunge jumps

:40 slow motion air squats, no pauses anywhere

:40 slow motion front squats, no pauses anywhere

then,

10 Front Squats with light weight on bar, then build to starting weight of 4

STRENGTH

E2M x 3

4 Front Squats (:03 Descent)

right into

E2M x 3

2 Front Squats (no tempo)

*still focused on finding a solid foundation and strong descending position on the 4s.

*try and push the 2s 5-10# heavier than last week

GET FIT

3 sets (19min)

AMRAP x 5

25/20 cal row (buy-in)

right into

AMRAP in remaining time

-12 DB farmer hold Reverse Lunges @ 50/35s

-10 TTB

-8 Burpees to a Target

2:00 rest b/t rounds

*score is total rounds and reps, pick up where you left off. Do not include row cals.