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FRIDAY 20201204

Warm-up

15 PVC Pass-thru
15 PVC Front Squats
10 Spiderman Stretch w/Reach
10 Bird Dogs
Wrist Stretch
10 Dead Bugs
10 Single Leg Glute Bridges
10 Squat Jumps

2 Rounds:
6 Strict Pull-ups/Ring Rows
6 Air Squats


Strength and Skill

Every 3:00 for 15:00 (5 sets)
3 Tempo Pause Front Squats @22X1 (:02 Eccentric, :02 Pause in Bottom, Explode Up)*

* Aim for all 5 sets to be tough working sets for today (aiming for 75-90% of 1RM)

FITNESS 20201204

5 Rounds for Time with a 10 Minute Cap:
9 Double Dumbbell Thrusters (30/20#)
6 Strict Pull-ups (or Ring Rows)

Scoring: Time


PERFORMANCE 20201204

5 Rounds for Time with a 10 Minute Cap:
9 Thrusters (95/65#)
9 Pull-ups

Scoring: Time

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