Monday, December 11, 2017

Warm-Up:
- Light Jog or 50 Double Unders
- Joint Mobility
   2 Rounds 
- 15 Sit-ups
- 15 Push-ups
- 15 Dips
- 15 Mountain Climbers

Conditioning 1:
- 30 Calories for Time on the Rower, 30 Seconds Rest
- 20 Calories for Time, 20 Seconds Rest
- 10 Calories for Time

Strength:

10min EMOM Ascending Deadlift

- 1 Deadlift in 1st Minute (275/155)

- 2 DL the 2nd Minute

...

- 9 DL in minute 9 

- 10 DL in minute 10

Conditioning 2:
AMRAP in 12 Minutes -
- 3 Medball Cleans (20/14)
- 6 Wall Ball Shots (20/14)
- 9 Medball Sit-ups (20/14)