Thursday, December 21, 2017

Happy Solstice


A short post for the shortest day.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

front squat 8-8-3x8

Accessory/Skill

2 TGUs between strength sets

Group Workout

5 rounds:
4L, 4R 50/50 kettlebell push press
10 goblet squats

then

using the weight from above, one max set of goblet squats

then

5 rounds
10 weighted jump squats (kettlebell in goblet position)
rest 1 min

then

2 minute bar hang



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