Normal Schedule this week with Christmas around the corner!
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Weightlifting
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
followed by…One set of:
Back Squat x Max Unbroken Reps @ 87%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
followed by…One set of:
Back Squat x Max Unbroken Reps @ 87%
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Metcon
Three rounds for time of:
50 Double-Unders
15 Toes to Bar
15 Dumbbell Push Press (50/35 lbs)
50 Double-Unders
15 Toes to Bar
15 Dumbbell Push Press (50/35 lbs)