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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)

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