Wednesday December 22nd

21
Dec

Wednesday December 22nd

Schedule for the week
Regular schedule Monday Through Thursday
Friday Christmas Eve 5am, 6am, 9am, 10am. Closing at 11
Saturday Christmas Day Closed
Sunday Closed

2:00 Pigeon Stretch Per Side
Then
3 Rounds
12 Back Rack Walking Lunge Steps
8 Overhead Squat (empty bar)
8/6 Calorie Bike

All Strength – snatching
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 85%
1 @ 90%
3 @ 80-85%
2 @ 85-90%
1 @ 90%+
[email protected] 95%+
Drop and reset on sets with multiple reps. Rest 2-4 minutes between sets. Goal is for all sets to be slightly heavier than last time.

Optional Work- pick a partner you really like and bring the smoke
Both portions of this should be a sprint
Short rest between burpees and your bike sprint

Optional Conditioning

In Partners:

P1: :30 Max Rep Burpees

P2: :30 Max Rep Burpees

P1: However many burpees P2 does, P1 does an equal amount of bike calories P2: However many burpees P1 does, P2 does an equal amount of bike calories