Monday December 02, 2019

AM - WORK
A) Warm-up
3 x
100m run moderate
100m hard
10 cossack squats
10 high knees

B) Working 
5 x 800m run, @1 mile pace
Rest 2:00

C) Cool Down
10min, slow bike. 

PM - WORK
A) Primer
3 x
3 high box jumps
8 banded KBS
Rest as needed

B) Backsquats
Every 2:00 x 8
3 reps, 80%+

C) Muscle-up Volume
Every Minute x 8:
'x' reps of muscle ups

This is your maximum death by from last week, minus 2 rounds. Complete this rep scheme across 8 sets.

D) Superset
3 x
5 heavy sand bag squats
Rest 20s
12 double KB reverse lunge, alt, 2 x 16
Rest as needed.

E) Sport
For Time:
50 cal row
35 DB snatch, 22
20 Strict HSPU
25 DB snatch
50 cal row.
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