Tuesday, December 5th 2023

WARM UP – MB

20 MB squat clean thrusters

50′ burpee broad jump

MOVEMENT/MOBILITY – wall

:30 couch stretch / side

:30 pigeon / side

:30 stagger stance hamstring stretch / side

:30 half kneeling adductor stretch / side

10 reverse snow angels

5/5 SL RDL, :05 eccentric

5/5 rig assisted single leg squat,

:05 eccentric

25′ duck walk at parallel

25′ Walking Spiderman

PRIMER – minimal rest b/t to change weights

10 back squats @ barbell

8 back squats @ light

6 back squats @ light/moderate

4 back squats @ moderate

STRENGTH

EMOM x 10

2/2/2/1/1/1/1/1/1/1

Back Squats :01 pause in hole every rep

@ 65-82%

GET FIT

2 Sets

AMRAP – 5

3 Thrusters @ 135/95 (Rx+165/115)

15 Wall Balls (20/14) (Rx+30/20)

2:00 rest b/t sets

****EACH AMRAP STARTS WITH 30/24 CAL ROW BUY IN****

NOTES Thruster needs to be a heavy weight but unbroken.

*pick up where you left off

*score is rounds + reps