Friday, December 29th 2023

WARM UP – rope, rower, DB

15 Heal to Toe Rocks

:30 Calf Stretch on Wall

into

2x

60 Sinlge Unders (double unders round 2 if you have them)

15/12 cal bike

6 SA Devils Press

MOVEMENT/MOBILITY – w/light plates

2x

-10 Bent over flys

:20 Arm Cirlces (frwd)

-10 Lateral Raises

:20 Arm Cirlces (bkwds)

*grab moderate DB

50′ single overhead DB walk / side

12 DB snatches

:30 dead hang

2 Wall Walks w/ :10 hold at top (stay nice and long)

BODYBUILDING

E2M x 4

12 Barbell Strict Press @ moderate load (these will fatigue quickly)

12 DB high pulls @ moderate load

1-2min transition

E2M x 4

12 DB front raise (nice and controlled)

12 Ring Rows – elevate feet if needed, make these hard

NOTES Upper body strength ACC day. Remember looking for control over load on these day. Time under tension is the key.

METCON

5 Rounds For Time:

10 Power Snatch @ 75/55# (Rx+95/65)

15 Box Jump Overs @ 24/20″

10 Pull-ups (Rx+C2B)

after 5x

right into

15 Wall Walks

*grip management will play a big factor in the first part. Big set of wall walks at the end, try and avoid big rests here and keep moving.