Tuesday, December 11, 2018

8 Minute EMOM
Even Minutes: 20 Pull-ups
Odd Minutes: Rest
5 Minute EMOM
10 Chest-to-Bar Pull-ups

5 Rounds
20/16 Calorie Bike
15 Toes-to-Bar
40 Double-unders

Back Squat
Work up to a 3-rep max back squat
At least 4 heavy 3-rep sets on the way toward your max for the day.

10 Minutes Opening Up Hips, Working Hamstrings and Glutes

ROM Conditioning
4 x 8r Pause Pistol Squats (per side) 2 Second Pause at the Bottom

5-4-3-2-1, 8-10-12-14-16
Squat Cleans @ 70, 75, 80, 85, 90% of Max Clean & Jerk
Bar Facing Over-the-Bar Burpees

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