12/13/21: Monday

Today’s Workout

Warm Up

  • 1 min. Jumping Jacks
  • 5 Inchworm to Groiner w/ T Spine Opener
  • 20 Donkey Kicks (Alt. every 5)
  • 15 Air Squats
  • 10 Lunges
  • 10 Squat Thrusts
  • 5 Power Cleans
  • 10 Front Rack Lunges
  • 5 Burpees Over the Bar
  • 10 Front Squats

Strength
Every 2 min. for 10 Sets

  • 2 Front Squats (Building from ~70% of 1 RM)

Conditioning – “11 Pipers Griping”
AMRAP 11

  • 5 Burpees Over the Bar
  • 6 Front Squats (sx: 65#|45#  rx: 95#|65#  crx: 135#|95#)
  • 5 Burpees Over the Bar
  • 6 Front Rack Lunges (Same weight)

Accessory
4 Sets

  • 3 Turkish Get Ups (Each Side)