Monday December 29th

Monday

A. Every 1:30 x 6 (week 5 of 6)

Odd Sets - 3/3 Deficit back rack lunges

Even Sets - 3 Pause front squats

Notes: Pause for :2 at the bottom of each front squat. Complete 3 sets of each, alternating every :90. 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. For the Font Squats focus on a dead stop in the bottom counting to 3, then drive up hard out of the bottom.

B. Every 3 Min for 15 Minutes:

250/200m Row

10 Single DB Box step ups (35,25)

5 Burpee Box Jump overs (24/20in)

Score your fastest + slowest time together.