Friday 12-23-22

Dec 22

Written By John Murie

Strength

5 Rounds

6-5-5-4-4 Push Press

7x Strict Pull ups

Rest 2 min

Conditioning

(a) 500m/450m Row

then 4 Rounds:

10x Devil’s Press

10x T-Bar Row (heavy)

Then 500m Row

Rest 3-5 minutes (give everyone time to regroup/transition)

(b) 1000m/950m C2 Bike

Then, 4 Rounds

8x Heels elevated KB Goblet Squat @ 3 sec negative

25m Backwards Sled Drag

Then, 1000m/950m C2 Bike

John Murie

Tuesday 12-27-22