12/20/24 - Friday

A) December Challenge

Max set of unbroken bodyweight Backsquats

B) 4 Rounds For Time:

200m Run

10 Deadlifts

10 Pullups

T1- Scale as needed

T2- 135/95

T3- 185/125 and Chest to Bar Pullups

T4- 225/155 and 5 Ring or Bar Muscle Ups

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows