TUESDAY 20201222


200M Jog
10 Banded Passthru
10 Banded Good Mornings
10 Banded Pull-aparts
10 Banded Front Raises
10 Air Squats
10 Hand Release Push-ups
10 Bootstrappers
10 Thread The Needle w/Reach
Childs Pose Stretch
Supine (Lying) Twist Stretch

Strength and Skill

Every 1:30 for 12:00 (8 sets total, 4 Sets of Each):
Interval 1: :20-30 Handstand Hold (Or Pike Hold, or Double DB Overhead L-Sit Hold)
Interval 2: 100′ Single Arm KB/DB Farmer Carry Walk/side (As heavy as possible)

On the Single Arm Farmer Carry–only use a weight as heavy as you can maintain an upright torso at a snail’s pace for the 100ft.

FITNESS 20201222

5 Rounds for Time (with a 15 minute cap):
20/15 Calorie Row
15 Wallballs (20/14#)
60 Single-unders (or plate hops to 45# plate)

Scoring: Time


5 Rounds for Time (with a 15 minute cap):
15/12 Calorie Bike
15 Wallballs (20/14#)
30 Double-unders

Scoring: Time

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