12.22.21 Workout of the Day

Feliz Navidad de la gran familia Mexicana para todos 🇲🇽🎄🌮.

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

Conditioning
”Pump Fake”
10-9-8-7-6-5-4-3-2-1
Strict pull-ups
DB Bench Press (50/35’s)
-After every set complete 200 m run.-

Interval
Conditioning
In a 30 minute window climb the ladder as high as possible, ascending by 2 reps
2-2-4-4-6-6…
Box jumps (24/20)
Push-ups
Single KB Front Squats (35/20)

-Starting at the 0:00 and on the every 4:00 complete 300 m run.