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Wednesday 12/13/23

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Strength Work: (10:00)
Alternate between movements: 3 Sets for Quality (rest as needed)
6-8 Tempo Dips (3 Sec down – 2 Sec Up) (Rings OR Bar Dips)
16 Pistols (weighted if needed)
Then (14:00)
5, 6, 8 Bench Press (Barbell OR Dumbbell)
*Attempt heavier than last week
METCON (15:00)
AMRAP 15:
20/16 cal row
16 Double DB Step Back Lunge (athlete choice on weight) (ADV: Pistol)
12 Push Ups
OPTIONAL WORK:
EMOM 8: 4 Hang DB Squat Snatch (athlete choice) + 4 Burpee Box Jump (30/24)
EMOM 18:
Min 1) 12/9 Cal Ski
Min 2) 15/12 Standing C2 Bike (Damper 10)
Min 3) 200 M Run

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