10.12.2021

Warm Up
2 sets
hamstring march x 10 steps each side
10 skaters each side
rower hamstring curls x 15 reps
10 skaters each side
tall plank knees to elbows x 15 each side

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps

Strength
back squats
6 reps @ 60%
5 reps @ 65%
4 reps @70%
3 reps @ 75%
2 reps @ 80%



WOD
"Climbing and Climbing"
3 Rounds for time
4 bar muscle ups or 2 rope climbs
10 bar facing burpees
15 deadlifts 225/155
20 wall balls 20/14