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SATURDAY 20201226

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

Pigeon Stretch
Wrist Stretch

2 Rounds:
7 Burpees
7 Air Squats


FITNESS 20201226

As many rounds and reps as possible in 30 minutes (with a partner, alternating complete rounds):
2 Rounds of “Dumbbell DT” (1 Round Each):
9 Double DB Deadlifts (40/30#)
6 Double DB Hang Power Cleans
3 Double DB Shoulder-to-Overhead
4 Rounds of “KB Chief” (2 Rounds Each):
6 Kettlebell Swings (70/53#)
6 Push-Ups
9 Air Squats
6 Rounds of “Cindy” (3 Rounds Each):
5 Pull-ups
10 Push-ups
15 Air Squats

Scoring = total rounds and reps. All the way through Cindy = 12 rounds (2+4+6).

Scoring: Rounds + Reps


PERFORMANCE 20201226

As many rounds and reps as possible in 30 minutes (with a partner, alternating complete rounds):
2 Rounds of “DT” (1 Round Each):
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder-to-Overhead
4 Rounds of “The Chief” (2 Rounds Each):
3 Power Cleans (155/105#)
6 Push-Ups
9 Air Squats
6 Rounds of “Cindy” (3 Rounds Each):
5 Pull-ups
10 Push-ups
15 Air Squats

Scoring = total rounds and reps. All the way through Cindy = 12 rounds (2+4+6).

Scoring: Rounds + Reps

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