December 5, 2017

December 5, 2017

5 minute clock:

plank 30 seconds

20 jumping lunges

15 sit ups

10 push ups

5 pull ups


notes :

- scale jumping lunges to standard lunges if needed. 

32 minute emom of :
a) row x 8-15 cals
b) box jumps x 8-15
c) toes to bar x 8-15
d) assault bike x 20-30 secs  (hard)
e) russian kettlebell swings x  8-15 @ 70/53
f) rope climb x 1-3
g) double unders x 30 seconds
h) ski erg x 20 seconds hard


max effort plank - 10 minute time cap.

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