Monday December 23, 2019

AM - WORK

A) Prep 
1km warm up run

Then

2 rounds of

High knees x 50

Single leg hops x 50

Hip twists x 50

Sidle lunge and stretch x 10 per leg


Rest as needed



B) Running Gymnastics 
5 x 400m Runs@1 mile pace -7s. Rest 45s between efforts.

Rest 1 min

EMOM 5
50% of Death by MU score + 1 rep

Rest 1 min

4 x 400m Runs@1 mile pace -7s. Rest 45s between efforts.

Rest 1 min

EMOM 5
50% of Death by MU score + 1 rep

Rest 1 min

3 x 400m Runs@1 mile pace -7s. Rest 45s between efforts.

Rest 1 min

EMOM 5
50% of Death by MU score + 1 rep


PM - WORK

A) Backsquat:
Build to a heavy 3 rep max for the day 
**No longer than 20 mins

B) Front Rack KB Lunges
2 x 20reps (10 rep leg, alternating) 

C) Romanian Deadlifts, 
4 x 12reps
1:30 rest between sets

D) Dumbbell Step Ups
3 x 24reps (12 per leg)
Min 2 x 22/15kg

E) Metcon:
3 rounds for time
500m Ski
7 Ring MU
50 Wall Balls@20/14lb

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