Wednesday, December 20th 2023

WARM UP

1:00 shuttle runs

:30 side shuffle shuttles

:30 backwards shuttles

:15 bunny hops + :15 backwards bunny hops

:30 shuttle runs

MOVEMENT/MOBILITY – light DB’s

:30 side lying shoulder horizontal adduction stretch / side

:30 scorpion stretch / side

:30 frog squats

:30 cossack squat transitions, stay low

:30 seated forward fold

*grab light DB’s

10 push ups on DBs

5 cuban press

10 lu raises

BODYBUILDING

E2M x 4

10 DB Bench Press @ moderate load

10 Barbell Curls

1-2min transition

E2M x 4

10 DB Strict Press

15 banded tricep push downs

NOTES Upper body strength ACC day. These movements will slightly change week to week.

SPRINT METCON

For Time (12min CAP)

10x

8 Front Squats @ 95/65#

6 Box Jump over @ 24/20″

NOTES Goal is to finish rounds in :60. Rounds must be sustainable, FS unbroken.