10.12.2022

Warm Up
2 sets
1:00 cardio
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
5 each side single arm KB thrusters
30 second handstand hold

Mobility
A. wall sit into a squat position x 1:00
B. squat hold 1:00
C. 3 x (standing forward fold 10 seconds + feet together squat hold 10 seconds)


"Sweaty Hands"

24:00 EMOM
min 1- 15/10 cals bike or scale to 12/8 cals
min 2- 4 burpee box jump overs + 4 pull ups
min 3- 6 thrusters 115/75 95/65 75/55

Strength
back squats
4 sets of 7 reps @ 73%