December 1, 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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