January 10th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Deadlift

Every :90sec x 7

3 Deadlifts

*Build to a moderate/heavy for the day

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Clarity and Commitment

EMOM 20

Odd:

5 Double DB Hang Power Snatch #45's/30's

5 DB Push Press #45's/30's

5 Burpee over DB's

Even:

10 Toes to Bar

Clarity and Commitment.WEBSITE: https://www.fitwithmatt.com/INSTAGRAM: https://www.instagram.com/fit_with_matt/FACEBOOK: https://www.facebook.com/matt.b.deje...

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Cool Down

Walk for an easy pace for 6-8 minutes (minimum)

Seal Pose 1min

Supine Glute Stretch 1-2mins/side

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Accessory

Week 4 of 4 Gymnastics Skills

4 Sets

8-10 Deficit HSPU (Negatives)

*2 second lower

*Rest 2:00 Between sets