Friday, 04/09/21

back squat, ball over shoulder, pull ups
By
Jessie Strange
December 27, 2020

Strength

4 sets of 7 reps Back Squat

Conditioning

For Time:

3, 6, 9, 12

Ball over Shoulder 100/70 (Rx+ 125/85)

10 Pull Ups before and after each round (Rx+ CTB)

*12 minute time cap

Extra Credit

1) 6 Rounds

10 GHD sit ups

12/10 Calorie Bike

1 minute rest

Bootcamp

3 R; 1 min rest between rounds:

5 Devil's Press
5 Manmakers
10 Single Leg KB Deadlifts (10 each side)
10 RKBS
15 Russian Twist
15 Cal Ski
20 Double DB Lunge
20 Single Unders/ Double Unders/ Box Jumps

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