Workout of the Day – Monday December 28th
Warm up
2 rounds
8 push ups (3ct down)
30sec hollow hold
8 squats (3ct down)
30 sec hollow rock
4-6 strict pullups or banded strict pullups or ring rows
Strength
Strict press
5×3
Find a heavy 3 for the day
Conditioning
(22min total)
6 min AMRAP
7 hang cleans 135/95
7 box jumps 24/20
2min Rest
6 min AMRAP
7 pullups
7 KBS 53/35
2min Rest
6 min AMRAP
7 deadlifts 175/125
7 burpees over the bar
2020 12 27