Friday – 12/13/2019

The Workout for Friday is:

STRENGTH
Every 60 seconds, for 10 minutes (10 sets)
Strict Press x 2 reps
*Use heaviest weight possible for all 10 sets
*Remember on a Strict Press, you should only be using your arms. If your knees flex at all, it is a NO REP. Keep your feet flat and your quads, butt, and core tight. 

METCON
AMRAP x 12
-3 Strict HSPU
-6 Box Jumps (24/20″)
-9 Front Squats (115/75)

EXTRA CREDIT
*We all have extra weaknesses we want a focus on. Only choose what will move the needle for you based on your goals, but will allow you to successfully recover before your next training session.

[Accessory]
5 Rounds
-45 seconds Max American KB Swings (55/35)
-Rest 15 seconds
*This one is dirty 🙂

[Applied Strength]
EMOM x 15
-1 Squat Jerk
*There are two approaches to use on this. If you can squat jerk well, then get heavy. If not, load to a weight that helps you improve at the movement.

[Gymnastics]
4 Rounds for Time
-400m Run
-8 Ring Muscle-Ups