Monday, December 26
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-422dc725-7fff-df19-8fa6-e43f6ca833d0">EMOM X 6</span></p><p dir="ltr"><span id="docs-internal-guid-422dc725-7fff-df19-8fa6-e43f6ca833d0">Minute 1: 200m run</span></p><p dir="ltr"><span id="docs-internal-guid-422dc725-7fff-df19-8fa6-e43f6ca833d0">Minute 2: 10 Good Mornings</span></p>
Weightlifting
Deadlift Wave (3 Rounds for reps)
<p dir="ltr"><span id="docs-internal-guid-2a59b92b-7fff-73dd-8ea3-8b9b5acafdd0">3 Total Waves. </span></p><p dir="ltr"><span id="docs-internal-guid-2a59b92b-7fff-73dd-8ea3-8b9b5acafdd0">3 Reps @ 75-80% or 7/8 out of 10</span></p><p dir="ltr"><span id="docs-internal-guid-2a59b92b-7fff-73dd-8ea3-8b9b5acafdd0">2 Reps @ 80-85% or 8 out of 10</span></p><p dir="ltr"><span id="docs-internal-guid-2a59b92b-7fff-73dd-8ea3-8b9b5acafdd0">1 Reps @ 85-90% or 8/9 out of 10</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2a59b92b-7fff-73dd-8ea3-8b9b5acafdd0">*Take each set every :90 seconds</span></p>
Metcon
« Everlong » (AMRAP – Reps)
2:30 mins on, 1:30 off x 4 sets
400m run
Max Deadlifts (315/255lb) (145/115kg) in time remaining
*Score is total deadlifts
400m run
Max Deadlifts (315/255lb) (145/115kg) in time remaining
*Score is total deadlifts
<p><span id="docs-internal-guid-dc83d837-7fff-e991-0ba1-20d1a22b2fce">LEVEL UP OPPORTUNITY: All runs sub 1:55 (Conditioning Focus)</span></p>
Cooldown
<p><span id="docs-internal-guid-bde2bf14-7fff-0db3-61d4-f8dc80f2a80b">1:00 Banded Hamstring Stretch</span></p>