Midway

We are halfway through the first half of our new strength cycle.  Hopefully you are understanding the flow and getting comfortable for the warm up that you will need to lift heavy over lots of reps.
Alison and I were discussing some ideas for cool workouts through the Christmas season.  Expect cool workouts on Christmas Eve, New Years Eve and New Years Day.

Workout of the Day
Strength
Back Squat
8 sets of 4, 70% of 1RM
Take 10 minutes to get warm and attack the sets.
Conditioning
AMRAP 9
3/3, 6/6, 9/9, 12/12, 15/15…
Kettlebell Swings 53/35
Wallball Shots 20/14