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Wednesday 12/13

Warm-up: 2 rds 10 Cal Bike YTM (7 reps of each) 10 Bottom up KB press 10 Banded X walks + mobility Strength: 15 minutes 4 sets 8 Incline DB Bench 10 Double DB bent over row 1 Banded Sprint 50 Ft banded side shuffle (R) 50 Ft banded side shuffle (L) 20 minutes (nice and smooth pace) 5 Tire Flip 1 Lap Dumbell Bear Crawl 3 High Box ...

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Tuesday 12/12/17

Warm-up: 5 min run/row/AB + Mobility Strength: 20 Minutes 2 Power Snatch + 2 O/H Squat Work to a peak, then drop to 85% for 3 reps Conditioning: 20 minutes (2 min on/ 2min rest) 20 Cal row Max Effort WallBalls -you score is total WB per rd.

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Monday 12/11/17

Warm-up: 2 rds 15 Cal Row 10 Push-up 10 sit-ups 10 super mans 10 Hollow Rock 10 wall facing O/H Squat Strength: 5 sets 6/per leg  Back Rack Step ups (20 inch box) 6 Rope Pull-ups (3 with each hand on top) 2/ per arm  Heavyish Turkish Get up Conditioning: 15 min Amrap 20 TTB 15 DB C&J (50/30) 10 Burpee to target

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