Monday, December 24, 2018

Prep
3 Rounds
10 Air Squats
8 Banded Lat Pull Downs
6 Calorie Bike

Gymnastics
9 Minute AMRAP
8 Strict Pull-ups
12 Hollow Rocks
8 Toes-to-Bar
12 Hollow Rocks
Rest 1 Minute Between Rounds

Conditioning
50 Wall Balls (20/14)
100′ Kettlebell Farmer’s Carry (70/53)
40 Calorie Row
100′ Kettlebell Farmer’s Carry (70/53)
30 Power Cleans (135/95)
100′ Kettlebell Farmer’s Carry (70/53)
20 Toes-to-Bar
100′ Kettlebell Farmer’s Carry (70/53)

ROM Conditioning
Pause Dumbbell Overhead Squats
3 x 5 reps per side
2 Second Pause at the Bottom.
Increasing Weight.

Monday, December 24, 2018

Prep
3 Rounds
10 Air Squats
8 Banded Lat Pull Downs
6 Calorie Bike

Gymnastics
9 Minute AMRAP
8 Strict Pull-ups
12 Hollow Rocks
8 Toes-to-Bar
12 Hollow Rocks
Rest 1 Minute Between Rounds

Conditioning
50 Wall Balls (20/14)
100′ Kettlebell Farmer’s Carry (70/53)
40 Calorie Row
100′ Kettlebell Farmer’s Carry (70/53)
30 Power Cleans (135/95)
100′ Kettlebell Farmer’s Carry (70/53)
20 Toes-to-Bar
100′ Kettlebell Farmer’s Carry (70/53)

ROM Conditioning
Pause Dumbbell Overhead Squats
3 x 5 reps per side
2 Second Pause at the Bottom.
Increasing Weight.

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