Monday December 17, 2017

A. 3 sets
      10 wall squats
      5 split squats/leg @ 3111
      1' ski (234m,240m,247m)
     (Rest 1')

B1. 3x5 DB split squat/leg (front foot on 4" riser) (30,40,50)
B2. 3x30" star plank

C. Tempo Back Squat (165,195,225,255,275,300)
     6x4 @ 22X1
     (Rest 2' between sets)

D1. 3x5 goblet cossack squat/side @ 2111 (30,30,30)
D2. 3x40" FLR

E. 3 sets (239,237,230)
     250m ski
     10 burpees
     250m row
    (Rest 90" between sets)