Friday- December 7th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Quad Pulls *Foam Roll Lats

A. Four sets of:

Goblet Squat x 6-8 reps @ 30X1

Rest 60-75 seconds

Single-Arm Dumbbell Row x 6-8 reps each @ 21X0

Rest 60-75 seconds

B. “Heartbreak Kid”

3 Rounds:

10 Front Squats (135/95)

20 Chest to Bar Pull-Ups

50 Double Unders (100 Single Unders)

C. Buy-Out

Couch Stretch x 2:00 each

Lat Stretch x 1:00 each

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