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12/9/22

Warm up

20 box jumps (use a slightly lower box then usual)

Then

3 rounds

5 push ups

7 cal bike

9 cal row


Strength

Push press-Build a heavy 6


Conditioning

EMOM21

Min 1-12/9 cal bike

Min 2-8/8 single arm rows (as heavy as possible without breaking form)

Min 3-3 push presses


Accessory

3-5 rounds

10 rear delt flys

10 db curls

10 lateral raises

10 hammer curls


Oly wod

Emom7

2 push jerks

 
 
 

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