Monday December 8th

Monday

A. Every 1:30 x 6 (week 2 of 6)

Odd Sets - 6/6 Deficit back rack lunges

Even Sets - 5 - 1 & 1/4 Front squat

Both at the same weight

Notes: Complete 3 sets of each, alternating every :90 between lunges and 1 & 1/4 front squats. The goal is for both to be at the same weight.

Focus on staying upright during the lunges keeping a nice vertical shin and just barely touching your back knee to the ground, or hovering just above. The goal with the font squats is time under tension, never locking out knees or hips out at the top of each rep.

B. Every 4:00 x 4 Rounds (16 Min total)

12/9 Cal Bike

6 Power Cleans (135,95)

9 Toe To Bar

6 Front Squats

12/9 Cal Bike

Score your fastest + Slowest time.