December 1st ****** Merrry Christmas Time *******

 

Growth & Development

A. Back squat 5×5 @80% (3×3 If you cannot perform 5 at 80%)

B. 5 sets

2 wall walks

20 lunges

1:00 single unders + :30 rest between each set

C. Bike :30 sprint 1:30 off. ( HARD SPRINT EARN THAT REST!!!!!!!!!!)

 

Performance

A.  Deadlift NO TOUCH HEAVY set of 3!!! Remember we just did heavy 5.  Get the weights up!!

+ 1 set of 3 @ 90%

B. Split jerks singles x1 EMOM 10:00 ** building

C.  4 Rounds

6 hspu/3 Wall walks

8 Burpee box jump

10 wall ball

 

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