Friday, December 16, 2022

A1. Back Squat

5 sec. lower + 2 sec. hold in bottom for 1 rep + 4 reps w/ no tempo x 4 sets

A2. BB Bent over row

x12 reps x 4 sets

B1. Nordic curls

10 reps x 3 sets

B2. Weighted Planks

x:30-:60 x 3 sets

C. Mixed Modal Work

"Great knights of columbus... that hurt"

15:00 amrap

4 burpees over the barbell

8 hang clean to OH, 75/55

12 cal ski erg

24 double unders