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Wednesday, January 3, 2024


A. Take 15 minutes to complete the following

Back squat

x5 @ 70%

x4 @ 75%

x3 @ 80%

x2 @ 85%

x1 @ 87%-90%

B. 3 rounds for time

75 Double unders or 100 Single unders

15 Push Press @ 95#/65#

15 Pull-ups or 15 ring rows


Essentials

A. 4 sets:

     A1. Clean grip deadlift x 10,8,6,4; build

     A2. 8/arm single DB bench press @ 30X1

B. 5 Rounds for time

    20 single unders or DB hop overs

    10 DB push press; may use barbell; weight should be load you can do TnG

     20 single unders or 20 DB hop overs

     10 ring rows or banded pull-ups

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