December 4th

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Warm Up

WARM UP VIDEO

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Tempo Front Squat (Week 3 of 4)

Front Squat

5 X 4 @31X1

*Rest :90sec between sets

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Reach For The Stars

2, 4, 6, 8 etc. through the round of 20

Wall Balls #20/14

KB Alternating Swing #53/35

Star Plank for time (Seconds per side)

CAP 24:00

Reach For The Stars

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Cool Down

5-7 minute easy Walk/Bike/Row

Half kneeling Hamstring Stretch 1 min/side

Thread the Needle Stretch 1 min/side

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Accessory

4 Sets

10-12 Cyclist Squats (Weighted)

100m Single Arm Overhead Carry (50m/side)

*Rest 60-90sec between sets.