December 13th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Tempo Deadlifts (Week 4 of 4)

Deadlift

5 X 3 @21X1

*Rest 2:00 between sets

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Clean it Up

AMRAP 17

7 Pullups

7 Hand Stand Pushups

5 Cleans #155/105

200m Run

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Cool Down

400m Walk at an easy pace.

Standing Calf Stretch 1min/side

Supine Glute Stretch 1min/side

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Accessory

3-4 Sets

10-12 BB Bent over Row

:30sec L-Sits

8-10/side Half Kneeling KB/DB Press

*Rest 60sec between sets