4308 Wednesday 12/17/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

10 BOX JUMP OVERS

A
2 lap run - easy

3 rds
10 bootstrap squats
20 alternating groiners
10ea walking lunges

2 lap run - moderate

3 rds
10 empty barbell front squats
10 empty barbell back squats

2 lap run - hard

Spend remaining time to build to your squat loading
(15 min)

B
10 min EMOM
Min 1: 1 front squat
Min 2: 3 back squats

*Perform all sets slightly heavier than last week OR… between 77-82% of your most recent one rep max front squat.

C
With a partner
6 lap run, alternate
60 ground plate to overhead, shared
6 lap run, alternate
40 ground plate to overhead, shared
6 lap run, alternate
20 ground plate to overhead, shared
*20 min timecap