12.18

A1. Back Squat; 50, 60, 70-75 x3 reps x 3 sets (first rep is 33×1 then speed)
A2. Single arm supinated kb row x 8/side x 5
+
8 minute amrap
20m kb front rack walking lunge
8 CTB
~rest 2 minutes
6 minute amrap
20m kb front rack walking lunge
6 pull ups
~rest 2 minutes
4 minute amrap
20m kb front rack walking lunge
4 T2B

Cool Down
90/90 stretch
wall stretch
Low back ext.




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