Monday Dec 20

Back Squat

Warm Up

400 m run

2 Sets 

5 Slow Squats

5 Slow Push Ups

5 Slow Ring Row

-into-

10 BB Dead Lift

10 BB Squat

10 Box Step Ups

Strength

Back Squat

5 x 5 @ 70-75%

Workout

Every 10 min x 2

30 Burpee Box Jump Over

60 Pistols

90 KB Swings

Partition the reps however you like

RX

Box – 24/20”

KB – 24/16”

SC

Box – 24/20”

Pistols/Pistols to box

KB – 16/12

Fit

Box – 24/20”

Pistols/Pistols to box

KB – 12/8

Goal: Lower body endurance

Extras

Weight lifting

Double Isabel

Double Isabel

60 Snatch 60/42.5Kg

Engine Building

Row

8 Rounds

Every 4 min

Accessory Work

5 Sets

6/6 Front Rack Bulgarian Split Squat @ 4010

Core

3 sets

15 V-Ups

15 Hollow Body Rocks

10 V-Ups

10 Hollow Body Rocks

5 V-Ups

5 Hollow Body Rocks

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Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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