Tuesday, December 13th 2022

WARM UP

2 Sets

1:00 Bike

:30 Wall Sit w/ Mini Band

5 Squats w/ Band

5 Squat Jumps

then,

-Spiderman Rotations

-90/90 Glute Stretch

into,

Coach Led Barbell Warm Up Clean/Back Squat

STRENGTH

E2M x 4

5 Back Squat @ 72-82%

:02 pause in hole for first 2 reps ONLY

METCON

30 Pull ups

right into

3x

12/8 Bike Cal

5 Squat Clean @ 165/115 (Rx+205/145)

right into

30 DB Reverse Lunges @ 2×50/35 – hold however you want

*15min CAP