Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10
Strength:
Deadlift
5 x 5 @75%
Accessory:
Three Sets:
Half Kneeling KB Chops x 10 ea.
Kneeling KB Halo x 20 ea.
Kneeling Around the World x 20 ea.
Metcon:
5 RFT
3 Squat Cleans @185/125
6 Bar-Facing Burpee
Before you say it, I know most of you cannot do the Rx weight.
I don’t expect you to-at least, not most of you.
However, this workout should be done heavy and fast.
Here’s what not to do:
Do not go so light that the three cleans are very easy to get through.
Do not lower the weight and do power cleans.
Do not ignore the Bar-Facing portion of the Burpee.
Do Not eat SHIT just because it’s the Holiday Season!!
Enough with eating crap at fuckin holiday parties!
Do Not eat the shit that disrespectful people bring to work just cause it’s a fuckin holiday! That’s so fuckin rude! You should throw it right in their face as soon as they walk through the door. The fuck is wrong with people?
Do these same people bring in a bag of cocaine on day’s that they are depressed? I doubt it! At least not in a public place.
Why! Why not bring something healthy to work for the holiday?
Cause they want to eat shit and don’t want to do it alone?
Do these people get off on watching people eat their crap?
Fuckin ridiculous!
Who the fuck started all this gluttony over the holiday season?
Why does everything revolve around eating?
Go for a fuckin walk!