December 18, 2019

December 18, 2019

10 minute warmup: 

200 meter row 

6 inch worms (1 push up + 1 air squat)

bike 400 meters

15 sit ups

3 line shuttle run

16 lunges

8 toes to bar / hanging knee raises 


16min EMOM
1st - 50 secmax meters
2nd - 100 ft farmers carry
3rd - 10 alternating db snatch + 10 wall balls 20/14
4th - 15 sec/ side star plank

rest 4mins

16min EMOM
1st - 50 sec max cal bike (AB/ STANDING BIKE ERG)
2nd - 100 ft single arm kb bottoms up waiters walk (50' R/50' L)
3rd - 10 plate G2O 25/10# + 10 WTD lunges 25/10#
4th - 30 sec wall sit (hands on head)

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.