December 9, 2019

Warm up

3 rounds

10 air squats

10 Cossack squats (total)

10 sky reaches each side

10 wall squats (hands down)

Strength

Front squat

Every other minute for 30 minutes

Sets 1-5- 3 reps

6-10- 2 reps

11-15- 1 rep

Wod

Amrap 12

8 front squats

8 burpee bar hops

8 8 floor press

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