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SATURDAY 20201219

Warm-up

200M Jog
10 Scorpions
10 Downward/Upward Dogs
10 Cat Cows
10 Spiderman Stretch w/Reach
10 Waiter Bows
10 Reverse Lunges/leg
10 Kip Swings

2 Rounds:
7 Burpees
7 Air Squats


FITNESS 20201219

For Time With a 35 Minute Cap (with a partner–alternating full rounds/4 rounds per partner):
8 Rounds:
5 Russian KBS (70/53#)
10 Burpees
— 80 Calorie Row (Split) —
8 Rounds:
5 Double KB Deadlift (70/53#)
10 Wallballs (20/14#)
— 80 Calorie Row (Split) —
8 Rounds:
5 Goblet Squats (70/53#)
10 Knee Raises
— 80 Calorie Row (Split) —

Scoring: Time


PERFORMANCE 20201219

For Time With a 35 Minute Cap (with a partner–alternating full rounds/4 rounds per partner):
8 Rounds:
5 Power Cleans (135/95#)
10 Burpees Over Bar
— 80 Calorie Row (Split) —
8 Rounds:
5 Deadlift (135/95#)
10 Wallballs (20/14#)
— 80 Calorie Row (Split) —
8 Rounds:
5 Front Squats (135/95#)
10 Toes-to-Bar
— 80 Calorie Row (Split) —

Scoring: Time

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