THURSDAY, 5 DECEMBER 2019

Warm up 

2 rounds 

10 KB swings 53/35

10 walking lunges 

10 pause air squats 

10 KB squats 53/10

Every 2 min for 14 min 

3 tempo front squats (build across the sets)

5 second lower -1 sec pause at bottom 

Met-con 

5 Rounds
10 Power Cleans 115/75lbs
10 Front Squats 115/75lbs
10 Push Jerks 115/75lbs

Extra skill work

V-ups

3×10
Tempo Pistols
4×16
(8 Per Side)
Push Ups
5×20