Fri-YAY, 08 December

Skill

Super-set:

3x 7-10 Good Morning, low weight

3x 7-10 jumping squats

Rest as needed between sets

 

Met Con

5 rounds:

Deadlift *

12 Bar facing Burpees

14 wall ball, 20/14

Buy out: 70 cal on bike OR 100 cal on rower

 

*Follow the sequence below for the DL weight

Round 1: 12 @ 135/95

Round 2: 10 @ 185/125

Round 3: 8 @ 225/155

Round 4: 6 @ 275/185

Round 5: 4 @ 315/225

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