12.21.21 Workout of the Day

Christmas Party ladies

Barbell
Strength: Strict Press
[In a 12 minute Window complete]
1x3 at 63 %
1x3 at 68 %
2x8 at 73 %
1x8+ at 68 %

Conditioning
”Death Race”
5 RFT
15/12 bike or ski
10 burpees

Accessory Skills: 5 sets for quality
5 Strict HSPU
1 minute machine light machine

Interval
Conditioning
Team of 2 30 minute Leapfrog AMRAP
8/6 calorie row
10 DB Alternating Snatch (50/35)
12 sit-ups

Goal is to complete each round in 1:30 or better, :30 second per movement.

Midline
Accumulate 5 minute plank