Friday December 9th

Warm Up
4-way Banded Glute Activation Steps, 20 per
direction + 5 pause air squats after every 20 Steps
2 Rounds
15 Goblet Squats
8 S-Arm Devils Press w/light DB
100m Row

:10 Strength
Every :90 for 12 Minutes (8×1)
1 Tempo Back Squat AHAP
3-second count to the bottom, no pause,
stand up AFAP.

For Time
Devils Press 50s/35s
200m Row (between each set, but not at the
Target Score: Sub-15 Minutes

DBs: The weight should be hefty but should allow for consistent reps.

:55 Cool Down
Double Flat Needle
Twisted Cross