WARM-UP
4 SETS (:15 e/ MOVT)
MOVT 1 – Mountain Climbers
MOVT 2 – Groiners
MOVT 3 – Lunges
MOVT 4 – Up-Downs
1 SET= MOVT 1-MOVT 4.
Into…
2 ROUNDS
10 DB Goblet Squats*
8 Low Box Jumps*
10 Deadbugs
:30 Bottom of Squat Hold
*RND 2 complete DB Front Squats & higher Box Jumps.
STRENGTH (ALL) — 5×5 Tempo Back Squat (31X1)
Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
WORKOUT (PERFORMANCE)
AMRAP x 11 MINUTES
4 DB Front Squats (50/35)
6 DB Goblet Lunges
8 Box Jumps
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 11 MINUTES
4 DB Front Squats (35/20)
6 DB Goblet Lunges
8 Box Jumps
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
15 SLOW Arm Haulers
10 Banded Upright Rows
10 Slow Alt. Scorpions
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) 3-4 SETS
2-3 Seated Muscle-Ups*
*Start seated under a pair of low rings. Drive your hips up agressively as you pullthe rings down towards your chest. Sit thru the rings fast to end on top of the rings. Use pressure thru your heels to add assistance in sitting up and over the rings.
-Rest As Needed b/t Sets-
2.) EMOM x 10 MINUTES
2 Ring Muscle-Up or 2-3 Jumping Muscle-Ups