11/28/22

Warm-up

Strength:

Back Squat Every 2min x 12min (6 sets):

6×65%, 4×70%, 2×80%, 2×85%, 1×90%, 3-5×80%

Conditioning:

Rx 35/25 Rx+ 50/35

As Many Rounds and Reps as Possible in 5min of:

5 Strict Pull-ups

10 Front Rack Dumbbell Reverse Lunges

5 Dumbbell Push Press

Rest 2min

As Many Rounds and Reps as Possible in 5min of:

5 Strict Chin-ups

5 Double Dumbbell Snatches

5 Lungesters

Finish: 2-3 sets
20 Single Leg Alternating V-Ups
20 Pike Overs
20 Flutter Kicks
Rest 60-90sec

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