Monday Dec 4th
Movement
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
Strength
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.
Conditioning
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.
