Thursday, December 26

Warm-up

Line Drills Active Spider-Man Active Samson Quad Stretch Knee to chest Soldier kicks Knuckle drags Side lunges Cradle stretch Walkouts 2 squats + broad jump High knees Butt kickers Skip for height Skip for distance

Metcon (AMRAP - Rounds)

Body Armor 3 Giant Sets: 20 Barbell Good Mornings 15 Dumbbell Bench Press 100m dbl KB front rack carry Rest 2 Minutes Between Sets STIMULUS General • These 3 giant sets are for quality of movement over speed • You have the option on all movements to increase in load as you go or stay the same across the board

Metcon (Time)

Active Recovery WOD12262019 5 Rounds: 15/12 Calorie Row 30 AbMat Sit-ups Directly Into... 5 Rounds: 15/12 Calorie Bike 60 Double Unders

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