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December 12, 2023


A. Take 15 minutes to complete the following 

Back Squat 

2 sets of 4 @ 80% 

2 sets of 3 @ 85% 

2 sets of 2 @ 90%

For time 

B. Run 400m 

21-15-9 

Sumo deadlift high pulls @ 95#/65#

9-15-21

Toes to bar or knee to elbow

+

Run 400m


Essentials

A. Take 12 min to complete 3 sets:

     A1. Single leg KB Romanian deadlift @ 30X1 x 8/leg

     A2. Single arm DB flat bench press @ 30X1 x 8–10/arm

     A3. 50m Farmers walk

B. Every 3:00 for 4 sets; 1 min rest between sets:

     8 hanging knee raises or v-ups

     16 hang DB snatch

      32 single jump rope or side to side hops

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