Thursday December 7th

Dec. 6

SKILL
DEADLIFT
10 - 10 - 10

SUPER SET:
5-10 Strict Handstand Push ups

—Rest 2:00 Between Sets—

WOD
30 - 20 - 10
Machine Calories
Back Rack Lunges*
Hollow Rocks

*Clean Bar From Floor, then Push Press to Back Rack
(Front Rack OK if Needed)

D - Choose weight
F - 95/65
P - 115/75
Pick a weight that the lunges can be done in 2 set or unbroken.

SWEAT
EMOM 20
1) 5 Ring Rows + 15 Air Squats
2) Max Machine Calories

STRENGTH
4 SETS:
30 Russian Twists
25 Hollow Rocks
20 Knee to Elbows
—Rest 1:00—

Ashley Mathewson

Friday December 8th