Monday Dec 4th

Monday Dec 4th


3 min row/ski/bike/ rope

2 sets:

Crab hip extension 8

Bottom of dip hold with toes on the ground for 30 sec

Crab walk 20m


Bench press 5×5 @ 90% of last week’s 5 set max. All 5 sets will be at this weight. Take as many warm up sets as needed. If you didn’t do last Monday session then work up to a heavy set of 5 today.


Emom for 8 min:

Min 1: 9 thrusters 95/65

Min 2: 9 burpees

Rest 5 min

Emom for 8 min:

Min 1: 9 sdhp 95/65

Min 2: 9 overhead squats 95/65

Barbell should feel good for 9 reps of each exercise. If you don’t have overhead squats you will front squat instead.