Sunday, December 15

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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