Workout 12/09/21

Strength:

3RM squat clean

(No longer than 5-10” rest between reps)

Conditioning:

5 rounds

3 man makers 50/35

5 cal bike

1 squat snatch @90%1RM

1’ rest between rounds

Accessories:

5×2 front squat

4x6ea barbell front rack box step up

(superset goblet hold/leg extensions)

4×1’ bottom KB goblet squat static hold 106/70

4×30” band leg extensions

4×45” MB GHD Russian twist

Cardio:

For time-

5 Rounds

20 cal assault bike

25 Russian KBS 70/53

30 GHD sit ups

35 reverse hyper (light)

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