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THURSDAY 191226

Warm-up:

Individual…

Row or Bike 3 minutes
15 Banded Good Mornings

20 Reverse Lunges
10 Waiter Bows
10 Squats
5 Burpees
30 Single Unders
Monster band walks
Prepare for Deadlifts

Strength and Skill:

Take 12 minutes to build to a heavy 3RM deadlift for the day.

 

Fitness:

For Time:
15/12 Calories on the Bike, 30 Burpees
15/12 Calories on the Bike, 30 Wallballs
15/12 Calories on the Bike, 50 KB Swings
15/12 Calories on the Bike, 30 Wallballs
15/12 Calories on the Bike, 30 Burpees

Performance:

For Time:
60 Double Unders, 30 Burpees
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Deadlifts (225/155)
60 Double Unders, 30 Wallballs (20/14)
60 Double Unders, 30 Burpees

 

Mobility:

LAX to Feet and Shoulders
Banded Hamstrings
Roll Posterior

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