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