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Workout: 11_19_2021

Warm up

  • 1 minute squat sit unweighted - rest 30s - 1 minute squat sit with light DB or KB in goblet

  • 2x: Heels elevated goblet squat x 10 + 6pt knee rotations x 10F/10B + push ups x 10

  • 2x: 30s wall facing HS hold + 30s rest

Strength

1) 3x: Heels elevated front squats (from ground) x 6 + DB Lateral raises x 12

2) 3x: Strict press x 8 (don’t go too heavy here) + Ab rollouts x 10 (side to side)

3) Hang Clean and jerk: 2-2-2 (2 reps without putting barbell down)

Work

Complete 2 rounds of each section. If time, go back to top.

1)

  • Guadalupe run
  • 50 air squats

2)

  • Ski x 12 calories
  • Box push >< x 3 (no more than 2 blue plates)

3)

  • Airdyne sprint x 30s
  • 5 pull ups + 10s chin over bar hold
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