12.21.2021 WORKOUT OF THE DAY

December 20, 2021

WOD

[COMPTRAIN BENCHMARK]
5 Rounds For Time:
15/12 Calorie Echo Bike
10 Burpees

*Score = Time it takes to complete the workout

PART 2: BACK SQUAT

Set 1: 3 Reps @ 60% 1RM
Set 2: 3 Reps @ 68% 1RM
Set 3: 8 Reps @ 73% 1RM
Set 4: 8 Reps @ 73% 1RM
Set 5: 8+ Reps @ 68% 1RM

MOBILITY

1:00 Couch Stretch (each side)

AFTER CLASS

Strict Press:
1 Set of 3 @ 60%
1 Set of 3 @ 68%
2 Sets of 8 @ 73%
1 Set of 8+ @ 68%

[Leave 1-2 Reps In The Tank On Max Set]