Workout 12.13.22

18:00 to hit:

4 sets of 3 back squats at 90%
after each set, do some sort of strict hspu work:

Level 1: seated z press x 8 reps
level 2: pike hspu x 4-8 reps
level 3: 50% of your max shspu set. if you don’t know, find it in set 1, then do 40-50% for the last 4 sets
3 rounds for time with a 12:00 cap
400/300m row
20 Pushups
10 box jump overs 24/20
5 db thrusters 2×50/35
On your own mobility
10 db external rotations/side
1:00 box pigeon/side
x 2 sets
Then get 5:00 of easy cardio in


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