Sunday, December 15

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
Skip for Height

 

The Fire

2rds (:45 on :15 off)
Plank
Hollow Rock Hold
Russian Twist
V-Ups

 

KB Complex-1 (Emom x 5)

4 Single Arm KBS (Left) + 4 Single Arm KBS (Right) + 8 R.KBS

 

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Women's Rx 35#

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