Monday, December 17, 2018

Prep
3 Rounds
10 Calorie Bike
8 Wall Balls (20/14)
10 Alternating Psoas March

Strength
Tempo Back Squat*
8 x 65%
8 x 70%
6 x 75%
4 x 80%
*3-second negative on each squat.
Rest no more than 2 minutes after each sets.

Conditioning
5 Rounds
16/12 Calorie Bike
20 Russian Kettlebell Swings (70/53)
10 1-arm Overhead Kettlebell Lunges (70/53)
*Switch arms every round.

ROM Conditioning
Pause Kettlebell Overhead Squats
4 x 5r per side.
2 Second Pause at the Bottom.
Increasing Weight.
Try to go heavier than last week’s dumbbell overhead squats.

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