Fri 18th December

WARM-UP

3 SETS

• 10 Alt. Groiners

• 10 Bootstrappers

• 10 Alt. Cossack Squats

Into...

3 SETS

• 10 Scap Pull-Ups

• 12 Empty Barbell (or PVC) Kang Squats

• 14 Tuck-Ups

STRENGTH

ON A 20:00 RUNNING CLOCK...

• Build to 2RM Back Squat

(Score is Weight)

WORKOUT

EMOM x 10 MINUTES

• 5 Back Squat (Athlete's Choice)*

• 10 Toes to Bar

*Bar comes from the ground. Heaviest weight that can be safely moved from ground to the back rack.

(Score is Weight)