Wednesday December 12th: 


Hump Day! 

Squats and a Partner Workout. 

We were supposed to have an 800m run today, but the sidewalks are pretty bad. If the later classes have an opportunity to run, go for it. Earlier classes, hit up that row. 


Skill: Squat Mobilization 

Strength: Front Squats

2 x 4 @ 90%

1 Max Effort @ 90% 


With a Partner For Time- Complete in Any Order (15-min Cap)

800m Run or 1000m Row 

80 Dumbbell Squats (open style)

70 V-Ups

60 Burpee over DBs 


L1: 1000m, 50/35, V-Ups, Burpee over DBs 

L2: 800m, 50/35, V-Ups, Burpee over DBs 

L3: 800m, 35/20, Sit-Ups, Burpee over DBs (Step allowed) 

L4: 600m, 20/15, Sit-Ups, Reg. Burpees