Monday, December 15 - Saturday, December 20
Monday, December 15
Warm-up: 2 rounds - 10 ring row + 10 alt Cossack squat + 5 muscle clean + 5 front squat (light) + 5 inch worm w/ push-up + 10/side side lying banded open book stretch
Strength:
Every 2:00 x7 (14:00) -
1 power clean + 2 hang power clean + 3 front squat
*Start light and build as able
WOD:
2:00 work / 2:00 rest x4 (16:00) -
20/16 calorie row, bike, or ski (scale to 16/12)
Max bar muscle-up, pull-up, or challenging ring row in remaining time
Accessory:
Tabata banded tricep extensions