December 21, 2020

Warm up

4 rds
10 single arm high pulls each side
20 band pull aparts or bent over lateral raises
10 lunge and reach total
20 Hindu squats

Goat work

https://youtu.be/khSRRJ0tjoo

Db transition work
2 sets of six reps for each transition
Floor
Hang
Descent
Top drop

Time your sets to find where YOUR BEST transition spot is.

Monday mash up

Amrap 5
10 dB snatch (switch on ground)
10 goblet squat
20 Cossack squats

Rest 5

Amrap 5
10 dB snatch (switch at hang)
10 wtd Cossack squats (scale to bw if needed)
20 bw drop step lunges

Rest 5

Amrap 5
10 dB snatch (switch at fastest spot for you)
10 wtd drop step lunges
20 bw step ups on box/chair/2-3 steps on stairs

Mental fitness

One option only!

Express gratitude to two people in your life that are important to you!