Strength
12 -15 Minutes to complete..
3 x 10 Front Squats 60-70%
:45 Sec Weighted Plank Hold 25lb plate on back
Rest 2:00 in between sets
** Get depth on Front squats! Go right into the weighted plank hold after each set of 10 front squats! Then rest!
14 Rounds For Time:
Rounds 1-7
-8 DB Alternating Snatches @ 50/35
-8 Calorie Row/Bike
Rounds 8-14
-200m Run
-8 DB Hang Cleans @ 50/35
**No Rest in between rounds!
End of Year Core/Glute Work
“Goodbye 2023”
2 -3 supersets:
-23 Alternating Single leg V-Ups
-23 banded hip thrusts
-23 Butterfly Sit-ups
-23 Banded Monster walks Right
-23 Banded Monster Walks Left
Rest 1:30
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