Friday, December 6th

Strength

Tempo Front Squat

*5 Seconds Down
*2 Second Pause *Aggressively Stand
9 Sets of 1 Rep:
Sets 1-3 @ 63% of 1RM Sets 4-6 @ 67%

Sets 7-9 @ 71%

Conditioning

“Steam Roller”

For Time:
25/20 Calorie Assault Bike, 15 Chest to Bar Pull-ups, 2 Deadlifts

25/20 Calorie Assault Bike, 15 Chest to Bar Pull-ups, 4 Deadlifts

25/20 Calorie Assault Bike, 15 Chest to Bar Pull-ups, 6 Deadlifts

25/20 Calorie Assault Bike, 15 Chest to Bar Pull-ups, 8 Deadlifts

25/20 Calorie Assault Bike, 15 Chest to Bar Pull-ups, 10 Deadlifts

*Barbell Rx (315/225)
**30/21 Cal Row Sub For Bike.

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD