12/19

Workout of the day
Every 5 minutes for 25 minutes-
2 Rounds-(one barbell)
12 deadlifts
9 Hang cleans
6 front squats

Rx 95/65#
Rx+ 115/85# 15 Deadlifts, 12 Hang cleans, 9 front squats

Accessory work-
3 Rounds-
1:30 Farmer carry (AHAP)
*Rest 1:30 after each round

Wednesday 12/12

Wednesday

“Flight simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

*Sets must be completed unbroken in order to move to the next set.

Practice double unders for 12-15 minutes if you don’t have Double unders

Workout of the day

For time-
30-24-18-12-6
Wall balls
5-4-3-2-1
Rope climbs