Monday, December 2nd


Published December 1, 2019


3min Z1

+

Crossover Symmetry, banded stretching, foam rolling, etc.

+

Coach leads group through:

2 Rounds
:30 work
High Knees
Mountain Climbers
Burpees
Jumping Squats
Push Ups

Bar hanging scap retractions

x 2 rounds

 

then:

 

A. 0:00 – 10:00 – Every 2:30 x 4 sets:
3 Pause Front Squats +
3 Tempo Front Squats +
3 Front Squats
Warm-up as needed. Build as you go.

*Pause Squats should be 2-3 second Pause in the bottom. **Tempo Squat should be 3 seconds down and up each rep.

B.11:00 – 21:00 – Every 2:00 x 5 sets:
8/side Double KB/DB Single Leg Romanian Deadlift + Box Step-up
Start light, focus on balance and coordination over loading. *Use a box height that puts your knee and hip in line when stepping on the box.

**Step up with the foot that you balance on.

 

then:


AMRAP 15:

25 Double Unders

5 Power Snatches (95/65)

25 Double Unders

5 Bar Muscle-ups or CTB PU or PU (banded, if necessary)

5 min rest


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