December 1, 2019

December 17, 2019

 

 

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers

Shoulder Press (5 x 5)

Warmup to 70% for 1st set of 5
5 sets 5 reps

Metcon (AMRAP - Reps)

Double Tabata x 4 Rounds
:40 ON :20 OFF
Row
Wall Balls
Sit-ups
KettleBell Deadlift
Burpee
Bike
Rest 2 min

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