December 7th

Log Out

Warm Up

Dynamic Warm Up (7-10 minutes)

---

Tempo Deadlifts (Week 3 of 4)

Deadlift

5 X 4 @31X1

*Rest 2:00 between sets

---

Forbidden

5 Rounds for time (or not):

10 DB Single Arm Clean and Jerk (5/side) #50/35

10 Box Jump Overs 24"/20"

10 Sit Throughs (5/side)

400m Run

Forbidden.

---

Cool Down

400m Walk

Standing Calf Stretch 1min/side

Pigeon Pose 1min/side

---

Accessory

3-4 Sets

6-8/side Z Press (Single Arm)

10-12 Chinese Rows

:30-40Sec Flutters

*Rest :60sec between sets