Monday 9th December

WARM-UP

2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches

-into-

8:00 AMRAP
30-second Machine
10m Lizard Crawl
2 Snatch Grip Push Press / 4 DB Push Press
3 Ovehead Squats / 4 DB/Plate OH Squat
5 Ring Rows / 4 Strict Pull Ups

STRENGTH

5 sets x 2 Overhead Squats (Barbell/DB/KB/Plate)
-complete one set every 2:00-

*Weight on the bar must be one that can be cleaned from the ground

WORKOUT – Sourdough

3 sets (Every 7:00)
8 Strict Pull Ups/16 Ring Rows/16 Bent Over Rows
-straight Into-
3 Rounds
8 Overhead Squats Bar/Plate/DB/KB
12/10 Calorie Row