Monday 12/5

Dumbbells for December! Speaking of which, are you participating in The Character Mile?

WORKOUT for Monday 12/5/2022

front squats 50/5 (2), 65/3, 75/5, 85/3, 95/1+

every minute on the minute for 20 minutes:
3 DB power cleans + 4 DB front squats + max burpees in remaining time

Rx = 2×20/35/50lbs. Post score (total burpees) to whiteboard!

ENGINE for Mon 12/5

“GHOST”

6 rounds for total reps:
1:00 calorie row (must stay under 28 s/m)
1:00 burpee over rower (facing away from monitor)
1:00 double unders (must “single/double/single/double” the work)
1:00 rest

BODYBUILDING for Mon 12/5

6 rounds (one side per round):
12 one-arm DB RDL
9 one-arm DB hang muscle snatch
6 one-arm DB jerks

2-3 rounds/side:
10 one-arm DB bent-over row
10 one-arm DB bench press

2 rounds for time:
50 reverse crunches
50 upper-body-only supermans

WATCH:

/by