Monday

December 18, 2017

Warm up 

Gen WU 

20 jumping jacks 

20 mountain climbers 

20 air squats 

2-3 rounds or 6 min which ever comes first 

Spec WU 

10 alternating ISO abs 

10 abduction per side 

10 hip thrusters 

 

Barbell 

Back squats 

3 x 5 @ 85-90% of 5rm (if you do not have a 5rm you will set one)

 

Workout of the day 

500m row buy in 

then...

 

18-9-6 

handstand push ups 

goblet squats 53/35#

toes 2 bar 

 

for time 

 

 

 

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