3 Rounds:
Bear crawl down, Squat jump back,
10 Deep squat toe grabs,
Walking lunge down, Inch worm back,
10 Deep squat reach backs,
Lizard walk down, Forward roll back,
10 Reverse lunge with twist.
3 Rounds for time:
10 Toes to bar,
15 Push-ups,
20 Overhead walking lunges,
25 KB swings


December 9, 2022

8 sets, every 1:30: 3 push press, start @7-8/10, add 0-10lbs per set 4 sets, heavy across: 6-8 ring dips 12 heavy dumbbell pull-overs 90-seconds

December 8, 2022

20 minutes, for quality: 30 seconds hollow hold 30 seconds reverse plank hold 10-20 seconds top of ring dip hold 10-20 seconds bottom of ring

December 7, 2022

EMOM x6: 2 drop snatch or snatch balance 2 tall snatch or dip snatch + 6 minutes to build to a heavy set for the


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