Monday December 6, 2021

“What makes a river so restful to people is that it doesn’t have any doubt – it is sure to get where it is going, and it doesn’t want to go anywhere else.” Hal Boyle

Warm Up: 
On a 6 Minute Clock:
5 Wall Squats
5 KB Deadlifts
5 Kip Swings
:30 Couch Stretch / Side

Skill Work:
Build Up to 3-Rep Back Squat

For Time:
20 Back Squats (225/155#)
40 Toes-to-Bars
60/40 Calorie Row

For Time:
20 Back Squats (155/105#)
40 Toes-to-bars
60/40 Calorie Row

For Time:
20 Back Squats (95/65#)
40 Sit-ups
50/35 Calorie Row

Movement scaling options: 
Back Squats: Reduce Loading, Front Squats, DB Options
Toes-to-Bars: Attempts, Knee Raises, Sit-ups
Calorie Row: Reduce Calories

Alternate Workout: 
For time:
20 Front Squats (205/135#)
40 Toes-to-bars
60 Sumo Deadlift High Pulls (45/35#)

Cool down: 
3 Sets:
30 Seconds Groiner Stretch / Side
30 Seconds Couch Stretch / Side